8 Surprising Ways to Live Longer

Doctor William C Lloyd Healthgrades Medical Reviewer
Medically Reviewed By William C. Lloyd III, MD, FACS
Written By Allison Firestone on June 11, 2023

These health habits have been shown to contribute to longevity.

  • Slide 3: Social: Heart Health Month: 7 Reasons to Stay Heart-Healthy
    Good Habits Now, More Years Later
    Prior to COVID, more Americans were living longer and healthier lives than ever before. Research is revealing a handful of factors that are contributing to these long lifespans. Some are obvious, like not smoking and maintaining a healthy weight.

    If you’re hoping for many healthy years ahead, make sure the following factors are part of your life.
  • Large diverse group of hospital doctors, surgeons, and nurses
    1. Establish a strong relationship with your health providers.
    People who have a good relationship with their doctor are more likely to be influenced by medical advice and live healthier lives. Many medical groups are moving toward communication-centered models, making it easier for patients and doctors to connect. It’s becoming clear that better patient-doctor communication means reduced emergency room visits, specialist referrals, and hospital care. Your relationship with your doctor can reap real rewards, so make it a habit to reach out when you have health concerns, big or small.
  • mature-couple-in-library
    2. Pursue your education.
    When researchers look at older populations, education stands out. As of 2014, more than 80% of Americans older than 65 had at least a high school degree. While a diploma with your name on it won’t magically add years to your life, the process of learning about yourself and the world is thought to teach skills and strategies needed for a healthier, more meaningful life. Going back to school could not only be a financial investment, but a health investment, too.
  • Woman holding fake heart
    3. Prioritize your heart health.
    Heart disease and stroke have been leading causes of death in the United States for nearly a century. However, in the past few decades, death rates from cardiovascular disease have declined 60%—a significant reason why Americans are living longer. Add years to your life with heart-healthy behaviors, like eating healthy fats, keeping blood pressure low, and avoiding smoking. Work with your doctor to keep an eye on your heart health, especially if cardiovascular disease or stroke runs in your family.
  • older woman smiling in the kitchen
    4. Eat nutritious food.
    What you eat predicts how well you age. If you eat a balanced, plant-based diet, you’re more likely to maintain good physical health and mental clarity into your later years. Conversely, people who consistently eat processed meats, like ham and sausage, have a higher risk of heart failure and certain types of cancer. Hit your local farmers market, eat what’s in season, and experiment with a variety of fiber-filled fruits and vegetables to find the ones that you like.
  • senior woman lying on yoga mat
    5. Cope with stress.
    Stress takes a toll on your heart and may even cause you to age more rapidly. Researchers have begun looking at a particular hormone, klotho, which regulates aging and promotes brain and body health. They’re seeing that stress causes this hormone to decline, which brings on the mental and physical signs of aging earlier than normal. Keep stress under control with exercise, calming activities like yoga and meditation, and talking to your doctor if you feel overwhelmed.
  • group of seniors socializing
    6. Build a social-support network.
    The impact looks significant: People with little social support have a mortality risk similar to alcoholics, and higher than people who are obese or lack physical activity. One research team found that people with meaningful social relationships were half as likely to die during study periods. Furthermore, people with strong social ties seem to heal more quickly from colds and common sicknesses. While scientists continue to examine this association, it’s safe to say a supportive community can positively impact your health.
  • Senior couple walking
    7. Move your body.
    Adding exercise to your days is associated with a longer life expectancy—even at low levels and regardless of your body weight. Physical activity helps maintain a healthy weight and prevent heart disease and diabetes, potentially adding years to your life. Aim for the World Health Organization’s 150 recommended minutes of moderate to vigorous weekly activity, but remember—if you don’t hit it, you’re still positively impacting your health. Something as simple as a daily walk outside can make a difference.
  • Senior man and woman sleeping
    8. Sleep soundly.
    The number of hours you sleep and the consistency of your sleep schedule impact your longevity. Long livers generally have strict sleep-wake times, getting up and going to bed at similar hours each day. Also, the time in bed matters: Regularly sleeping less than 6 or more than 9 hours is associated with a shorter lifespan. Keeping a regular schedule and sleeping between 6 and 9 hours per night should leave you feeling alert and with plenty of nights ahead of you.
8 Surprising Ways to Live Longer
  1. Achievements in Public Health, 1900-1999: Decline in Deaths from Heart Disease and Stroke. Centers for Disease Control and Prevention. http://www.cdc.gov/mmwr/preview/mmwrhtml/mm4830a1.htm 
  2. Behavioral Factors of Longevity. Journal of Aging Research. http://dx.doi.org/10.4061/2011/197590 
  3. Educational Attainment and Life Expectancy. Behavioral and Brain Sciences. http://bbs.sagepub.com/content/1/1/189.full.pdf+html
  4. Human Longevity is Associated with Regular Sleep Patterns, Maintenance of Slow Wave Sleep, and Favorable Lipid Profile. Frontiers in Aging Neuroscience. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4067693/ 
  5. Leisure Time Physical Activity of Moderate to Vigorous Intensity and Mortality: A Large Polled Cohort Analysis. PLOS Medicine. http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1001335 
  6. Lifespan Linked to Sleep. National Health Service, UK. http://www.nhs.uk/news/2010/05May/Pages/lifespan-link-to-sleeping-habits.aspx 
  7. Longevity Hormone is Lower in Stress and Depressed Women. UC San Francisco. https://www.ucsf.edu/news/2015/06/130516/longevity-hormone-lower-stressed-and-depressed-women 
  8. Nutrition, Longevity, and Behavior. Archives of Gerontology and Geriatrics Journal. http://www.ncbi.nlm.nih.gov/pubmed/19836612 
  9. Patient’s Commitment to Their Primary Physician and Why It Matters. Annals of Family Medicine. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2203391/ 
  10. Processed Red Meat Linked to Higher Risk of Heart Failure, Death in Men. Science Daily. http://www.sciencedaily.com/releases/2014/06/140612174620.htm 
  11. Social Relationships and Mortality Risk: A Meta-analytic Review. PLOS Medicine. http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000316 
  12. Strong Patient-Provider Relationships Drives Healthier Outcomes. Harvard Business Review. https://hbr.org/2015/10/strong-patient-provider-relationships-drive-healthier-outcomes 
  13. The Effect of Educational Attainment on Adult Mortality in the U.S.  Population Reference Bureau. http://www.prb.org/Publications/Reports/2013/us-educational-attainment-mortality.aspx 
  14. Tips to Manage Anxiety and Stress. Anxiety and Depression Association of America. http://www.adaa.org/tips-manage-anxiety-and-stress
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Last Review Date: 2021 Dec 26
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