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The science behind longevity — extending human life span — continues to improve year after year.
Though we have yet to discover a veritable fountain of youth, research indicates that lifestyle choices, particularly diet and exercise, play an outsized role in determining whether or not we live long, healthy lives. That’s good news because it means that you are likely in better control of the factors that influence longevity than you think.
While we still can’t change our genes, science indicates that genetic makeup is just one part of the complex puzzle of life span. Today, there is also more emphasis on healthy aging rather than just life extension.
“The question we deserve to ask ourselves and focus on is what is healthy aging and life expectancy, not life expectancy,” Amanda Boyce, Phd. , chief health scientist in the department of biology of aging at NIH’s National Institute on Aging, said in Healthline.
Healthline spoke with various experts in health and medicine to find the best, most actionable recommendations for living longer and aging gracefully in the new year.
The science is very consistent: when it comes to diets that improve longevity and prevent disease, the Mediterranean diet and the Japanese/Okinawan diet are the best.
While possibly they seem opposite poles in terms of culture and geography, both emphasize eating habits. They consume a lot of fish as a source of protein, rich in fats that stimulate the brain and are healthy for the heart. They also contain many vegetables (fresh or fermented) and restrict very processed foods and sugar.
“As we technique the new year, know that no one “quick fix diet” will be have an effect onful. When we think about longevity, we will have to take into consideration nutritional patterns and adjustments that will supply long-lasting have an effect on and, maximum importantly, are sustainable!” said Alyssa Kwan, MS, RD, Clinical Dietitian in Cardiology, Stanford Medicine.
If you want to start changing your diet to better align with these practices but aren’t sure where to start, here are some simple tips.
“Grant in one component at the same time and make sure that it is anything align with its personal, religious and/or cultural preferences. For example, if you like lentils, use them with white rice in vegetarian bowls. But if you do not like fish, concentrate in other protein sources, ”says Kristin Kirkpatrick, MS, RD, nutritionist of the Cleveland Clinic and co -author of Regering Health.
Obesity is connected to many chronic diseases, adding cardiovascular disease and diabetes, and yes, even a shorter lifespan. For many adult Americans, wasting a few extra pounds can be incredibly for longevity and overall health.
But rather than just trying to lose weight, learn about the ideal body weight for your age, sex, and height. Losing even 5% of your body weight can significantly impact everything from blood sugar to blood pressure.
“Maintaining a healthy weight across life stages is critical for healthy aging and for improving both lifespan and healthspan,” said Frank B. Hu, MD, PhD, professor and chair of the Department of Nutrition, Harvard T.H. Chan School of Public Health.
“Clinical trials have shown that the weight loss achieved through changes in lifestyle, medications such as LPG-1 agonists or weight loss surgeries is related to a lower risk of chronic diseases, including diabetes, diseases, diseases Cardiovascular (ECV) and certain types of cancer.
Chances are you are sitting longer than is good for your health. It’s probably not your fault: you’re sitting when using a computer, watching TV, or meeting friends at a coffee shop. But as our lives become more sedentary, science has focused on the negative effects this can have on longevity and disease risk.
“Sedentary behavior, such as watching television for a prolonged period, has been related to a threat of updating chronic diseases, adding diabetes, cardiovascular diseases (MCV) and premature deaths. This threat of updating buildings is basically attributed to the building in obesity and moving physical activity, “Hu said.
Even if you exercise regularly, sedentary behavior has serious health risks associated with it. So don’t just think about trying to offset lazy days with a hard gym session. Think about ways to increase physical activity throughout the day, even if it just means taking a walk around your house or office, even if you are still exercising regularly.
Regular training is one of the most productive things you can do for your fitness. And it’s not just about your body. The benefits also make them great for fitness and cognition.
New studies published in December 2024 revealed that in older people, cardiorespiratory fitness is a perfect indicator of brain fitness in various areas of cognition, including memory.
Finding tactics to develop physical activity and decrease the time of the sedentary lifestyle in a charming way is imperative to make this habit last.
As a point, the CDC recommends that adults get a minimum of 150 minutes per week of moderate-intensity physical activity.
“The two things in older adults that we see as a result of aging that lead to a reduction in their quality of life are adjustments in cognition and functionality, in position. Exercise is what affects both of you,” Katherine T. Ward, MD, geriatrics clinical segment leader at Stanford Medicine, told Healthline.
Boyce adds that habit that can decrease sedentary habit and building the activity at the same time is a correct starting point.
“You can also build physical activity into your everyday life. For instance, get off the train one stop early and walk or bundle behaviors like only watching TV while you’re exercising,” she said.
Yes, you’ve heard it before, but the science is as firm as ever: stop smoking, and you will live longer. Period.
In a review conducted by Frank Hu and published in 2018, researchers found that “never” smoking is one of the five key points for extending life expectancy. The others were:
Smoking is related to approximately one in five deaths in the United States per year, or more than 480,000 deaths per year.
Why is smoking so deadly? It is related to everything, from cancer and central diseases to diabetes and COPD. Stop smoking only reduces the risk of all these diseases, but can increase life expectancy up to ten years.
Healthline asked the experts to give their top recommendation for longevity in 2025, and here’s what they said:
“Maintaining healthy nutrition and weight training is all I’ve continuously strived for,” Hu said.
Ward told Healthline, “Whatever you’re doing for physical activity, add 30 more minutes to it.”
“Move your body. Go for a walk after dinner, have a dance party with family, or try a new sport. Not only will you improve your health, but you’ll also bring more joy into your life,” Boyce said.
When it comes to eating in a healthy way, other behaviors must be adopted, adding exercise and sleep.
Kirkpatrick uptight: “Make your nutrition (not nutrition) fit your why. If your “why” is “I don’t need to get dementia like my mother did,” for example, pay attention to applicable supplements, proper training, and an express style for nutrients (as well as the stress of innovations and management of the dream). “
“Overall, to improve longevity, think about sustainability. Consider other factors such as maximizing sleep, minimizing stress levels, and engaging in an active lifestyle ~150 minutes of physical activity weekly,” added Kwan.
Instead of seeking a quick solution, the science of longevity suggests that healthy life habits, along with nutrition and exercise, are of maximum importance.
Active, lose weight, renounce smoking, eat Mediterranean nutrition and restrict the sedentary habit are the keys only to make your useful life bigger, but also building your quality of life or your health.
Take small, lasting steps in other facets of your life to develop behavior that will last beyond 2025.
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