No expensive supplement or fancy wellness routine necessary.
Reviewed by Dietitian Jane Leverich, M.S., RDN
Key Points
- A nutritious diet, regular movement, sufficient sleep and stress management can support healthy aging.
- Consistency matters more than perfection when it comes to building healthy habits for the long term.
- You don’t need expensive supplements or wellness products to support longevity.
You’ve probably heard of longevity, but do you really know what it entails? Longevity refers to living longer, but Fady Hannah-Shmouni, MD, FRCPC, thinks what people really mean when they talk about longevity is health span, or the number of years lived in good health, free from disease or disability. And who doesn’t want to live a healthier, longer life?
While the internet may make you think you need a laundry list of supplements, expensive foods or tinctures, experts say the best way to support longevity is often free and relies on tried-and-true habits like exercise, a balanced diet and sleep. Below, doctors share the longevity tips they recommend to help you live longer in good health.
1. Eat a Nutritious and Diverse Diet
An overall eating pattern matters more than any specific single food or macronutrient target. “Build your diet around whole foods: vegetables, legumes, whole grains, nuts, olive oil, fish and enough protein to keep you full,” says Brandon Rafison, M.P.H., D.O.
Research suggests that individuals with higher intake of fruits, vegetables, whole grains, nuts and legumes may have greater odds of reaching age 70 without major chronic conditions and with intact physical, cognitive and mental health. Alternatively, higher intakes of red and processed meat, sodium, trans fats and sugary beverages has been associated with worse health outcomes. Beyond their overall nutrient profile, plant foods contain polyphenols that may support overall health and well-being, including heart, brain and metabolic health.
2. Focus on Mindset
Mindset can shape how you respond to stress and setbacks. Persistently elevated stress has been linked to higher blood pressure, cardiometabolic risk and impaired glucose regulation, and stress can interfere with sleep, notes Rafison. Practices such as mindful breathing or relaxation may help with stress and sleep, while mindfulness training may also help with adherence to a healthy eating pattern.
A flexible mindset matters when routines are interrupted or you experience setbacks. As Rafison puts it, the people who do well over decades aren’t the ones with perfect discipline; they’re the people who don’t treat a bad week as a failure. Research suggests that approaching a setback with flexibility and responding with self-compassion may make it easier to remain engaged with a goal. In other words, consistency, not perfection, is what matters over time.
3. Move Your Body
Just five minutes of movement a day can make a difference when it comes to longevity. Recent research suggests that an extra five minutes of moderate- to vigorous-intensity movement may reduce mortality risk. Rafison stresses that you don’t need to be an athlete or have a gym membership to move your body more. Anything is better than nothing, and a brisk walk provides moderate-intensity aerobic exercise that gets your heart pumping and offers health benefits associated with movement.
Adding resistance training to your routine can help preserve lean muscle mass and support insulin sensitivity, both of which are important for weight management and blood sugar stability. Rafison notes that body-weight exercises provide enough resistance for strength training.
4. Get Sufficient Sleep
Poor sleep increases the risk of chronic conditions, such as metabolic syndrome and high blood pressure. “Blood pressure is meant to fall overnight as the cardiovascular system recovers, and short or fragmented sleep blunts that, contributing to hypertension and vascular stiffening over time,” explains Rafison.
Poor or short sleep can also affect appetite and may lead to increased hunger and less feelings of fullness. Over time, these changes can contribute to increased food intake, weight gain, insulin resistance and metabolic syndrome.
Good sleep hygiene is central to getting sufficient, high-quality sleep. “Make sure your sleeping environment is cool, quiet and dark, and aim to wind down and minimize screen time at least an hour before bed,” recommends Hannah-Shmouni.
Other Strategies to Support Longevity
Diet, mindset, movement and sleep form the cornerstone of longevity. Still, other strategies can help.
- Use supplements sparingly and strategically. “Supplements should be considered additive—used only if and when you need them,” says Hannah-Shmouni. Supplements are everywhere and suggest a quick fix or the ability to promote longevity. But, he adds, “It’s important to understand why a certain supplement could help you before introducing it to your routine—remember that a fancy supplement stack cannot outrun a poor diet.” Talk with your health care provider if you’re thinking about starting a new supplement for longevity.
- Make sure habits are sustainable. Edith Bracho-Sanchez, MD, stresses the importance of making healthy habits sustainable and enjoyable. Research on habit formation suggests that enjoyment, personal choice and a consistent time or cue can help a behavior become automatic and longer-lasting. When trying to build a new habit, consider habit stacking, scheduling it or doing it with a friend.
- Prioritize social connection. “The 2023 Surgeon General’s advisory reported that social isolation carries roughly a 29% higher risk of premature death and a comparable mortality impact to smoking up to 15 cigarettes a day,” shares Rafison. Schedule workouts with friends, plan a potluck or call a friend as part of your stress-management routine.
- Consider your hormones. “Aging introduces shifts in hormone health, including a decline in estrogen levels in women and testosterone levels in men, which can have downstream effects on other areas of health,” explains Hannah-Shmouni. These hormonal changes affect appetite, bone health and how the body stores fat—all factors that can affect your ability to live longer in good health. Hannah-Shmouni recommends working with your medical team to establish sustainable habits that support and prepare you for these hormonal changes.
- Know your health status. Talk with your health care provider about routine health screenings, such as checking your blood pressure, lipid profile and hemoglobin A1c. Knowing these numbers can help you stay on top of your health and make changes before any chronic conditions arise.
Our Expert Take
There’s no quick fix for longevity, and you don’t need an expensive routine to support your health. “Focus on the health habits you can continue to practice day after day—like finding ways to minimize stress, get enough exercise and dial in your nutrition, as well as other parts of your routine you can control,” says Hannah-Shmouni. Choose changes you enjoy and can maintain week after busy week. At the end of the day, consistently sticking to the basics matters more than perfection.