Longevity is not just about prolonging your life but also living a better life, with improved mental and physical wellness and the ability to be independent

5 Things Longevity Researchers Do Every Day to Live Longer and Healthier Doctors break down what they do for their own longevity

Longevity is not just about prolonging your life but also living a better life, with improved mental and physical wellness and the ability to be independent

• Longevity is not just about prolonging your life but also living a better life, with improved mental and physical wellness and the ability to be independent.
• While not everything is in your control, research shows that there are some everyday behaviors that can improve your long-term health.
• Longevity researchers share what they do regularly to optimize their health, including daily exercise, diet changes, and social calls.
  

When it comes to prolonging your life, not everything is in your control, of course. But it’s well established that everyday behaviors like what you eat or when you go to bed can play a significant role, improving not only your longevity but also overall health during your lifespan.

With everything from wellness clinics to TikTok offering anti-aging secrets, it can be challenging to sort through all of the advice—and to know what’s actually worth trying. That’s why we asked four longevity specialists what they do regularly to live longer and healthier. Here are their top tips.

‘I Exercise on a Daily Basis’

Daily movement is a priority for Monica Driscoll, PhD, a Rutgers University Department of Molecular Biology and Biochemistry professor whose research focuses on aging. 

“I exercise on a daily basis,” she told Health. That includes four days of jogging or running for 45 minutes, two days of doing strength training with a personal trainer and walking two miles, and one day of swimming, with 40 minutes of stretching.

“Exercise is critical for maintaining a strong metabolism, sustaining good sleep, and prolonging health span,” Driscoll said. But she also said that working out regularly simply makes her feel good. “It definitely makes me feel better and mentally more acute.” 

Recent research found that working out two to four times more than the minimum vigorous physical activity recommendations of 75 minutes a week or doing 300 to 599 minutes of moderate-intensity physical exercise a week had up to a 19% lower risk of dying from any cause and 31% lower risk of dying of cardiovascular disease.

But you may only need to exercise a little to see results for longevity. Other research has found longevity benefits from doing just 15 minutes a day of light or moderate physical activity.

“Everyone should figure out small steps towards an exercise routine,” Driscoll said. “Take a walk every day, no matter what, look for online easy health regimens to get started. A little goes a huge way toward improving health.”

‘I Focus on Staying Socially Connected’

America is facing a loneliness epidemic, with one in two adults reporting feeling lonely, according to the Office of the Surgeon General.

Social connection is strongly linked to longevity, with research finding that strong social networks can increase a person’s odds of survival by up to 50%. Research has also found that even a little socializing is linked to longevity.

That’s why socializing is a priority for Scott Kaiser, MD, a geriatrician and director of Geriatric Cognitive Health for the Pacific Neuroscience Institute in Santa Monica, CA. “I focus on staying socially well connected,” he told Health.  

Kaiser said he tries to prioritize both existing relationships and building new ones. “If I’m feeling lonely—which happens to all of us at times—I really try to connect to others, just as I would drink water if I were thirsty,” he said.

Kaiser also said he tries to be open to talking to others when he’s out in public, like when he’s grocery shopping. “I also volunteer in a social call program, where I make friendly calls to people who can use some connection,” he said. “It’s a win-win, where I’m getting more connection, and they’re getting more connection.”

Staying socially connected “is really up there in terms of the impact with eating well and getting a good night’s sleep,” Kaiser said. He suggests other people do the same. “It’s important to be intentional in making this a priority.”

‘I Mix Up My Exercises’

Linda Ercoli, PhD, interim director for the UCLA Longevity Center, told Health that she makes a point to do a variety of exercises. “Exercising should be variable,” she said. “I used to run exclusively for many years, and over time, my muscles were out of balance. I did too much of the same thing.”

Ercoli stressed that “it’s important to mix it up” to build strength in different muscle groups and foster overall wellness. 

The World Health Organization also recommends mixing up your exercise routine, saying that research has found that people who do a range of physical activity, including balance and functional exercises along with resistance exercises, reduced the rates of falls by up to 28%. (Falls are a leading cause of death for older adults.)

“Do a combination of aerobic and weight training, and for older adults, also balance training,” Ercoli said.

 If you’re just beginning an exercise habit, Ercoli recommends starting slowly to avoid the risk of burnout or injury. “It also helps to set specific goals to exercise, as in specific days of the week and a specific time of day,” she said.

‘I Do Two to Three Cycles of the Fasting-Mimicking Diet Per Year’

Valter Longo, PhD, is a researcher and professor of gerontology and biological sciences at the University of Southern California. After years of research, he developed the fasting-mimicking diet—and follows it himself.  

“I do 12 hours of time-restricted eating—9 a.m. to 9 p.m.—and I do two to three cycles of the fasting-mimicking diet per year,” Longo told Health. The fasting-mimicking diet, in case you’re not familiar with it, is an eating plan that is low in calories, protein, and carbohydrates and high in unsaturated fats. It’s designed to be done for four to seven days.

The diet “achieves many of the effects of water-only fasting while allowing a person to eat regular meals,” Longo said.

While more studies are necessary to understand the long-term effects of the fasting-mimicking diet, some research has linked it to a lower biological age. For example, a study published in February in Nature Communications found an association between the diet and lowered signs of immune system aging and insulin resistance.

The diet can help to “reset” your metabolism and potentially activate stem cells in the body, “leading to regenerative effects,” Longo said.

The diet is generally not recommended for certain people, including those who are pregnant, breastfeeding, or fighting an infection. It may also make you dizzy, give you a headache, or make you feel extra fatigued.

If you’re interested in trying a fasting-mimicking diet, Longo recommends first talking to a dietitian or doctor to ensure it’s a good fit for you.

‘I Take a Multi-Pronged Approach’

While individual strategies may prolong life, Ercoli said tackling healthy aging through multiple avenues is crucial. “I believe in the benefits of a healthy lifestyle and empowering people to take control of their own health status,” she said. “I learned at a fairly young age about some healthy lifestyle habits because of health conditions that run in my family.”

As a result, Ercoli said she takes “a multi-pronged approach” to longevity, which includes eating a healthy and varied diet, exercising regularly, and focusing on stress reduction. “My own de-stressing regimen is daily exercise and taking the last couple of hours of the day to relax, watch a TV show, during which I do not text or answer the phone,” she said.

Research has linked chronic stress with an increased risk of heart disease, addiction, mood disorders, and post-traumatic stress disorder. One study even found that heavy stress levels shortened people’s life expectancy by nearly three years.

Ercoli recommends that people do what they can to lower stress levels, although not all stress is avoidable. “There is a lot of free help on the web, as long as people go to a reputable source,” she said. Meditation, yoga, immersing yourself in nature, gardening, reading, and even sex or masturbation relieve tension, she said.

But, of course, if you feel like you’re struggling to manage the stress in your life, it’s worth talking to a mental health provider. They should be able to provide tools to help with management in the future. 

This story originally appeared on: Health News - Author:Korin Miller