Over the past several years, “longevity” has been an inescapable wellness buzzword, igniting conversations about what healthy aging looks like. Along with it, there has been a massive wave of pricey products and treatments—many promising to add years to your life—that can make your longevity goals feel out of reach. Not only that, but the concept of longevity itself can seem daunting, as if you need to make drastic and immediate changes to your life.
Fortunately, that’s not the case. Longevity doesn’t require a total life overhaul, says Anne Poirier, director of behavioral health at Hilton Head Health, a wellness resort in South Carolina with a Blue Zones program and a focus on longevity. “As you think about implementing new habits, start with one at a time,” she explains. “Longevity is built through consistent, doable habits. These habits are designed to feel approachable, flexible, and realistic.”
Not sure where to start? Here are 10 simple ways to jumpstart your longevity goals that you can start today.
01 of 10
Spend More Time Outdoors
The first move you can make towards your longevity goals is a step outside. “Time in nature supports mental health, stress reduction, and movement,” Poirier says. “It encourages natural activity and nervous system regulation. Sunlight and oxygen do wonders for our overall well-being.”
A few simple ways to start:
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Walk outside when possible
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Eat meals outdoors when possible
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Seek sunlight in the morning
02 of 10
Move Often (Not Just at the Gym)
This one is a lesson from the Blue Zones: five populations—Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California—where people are living the longest, healthiest lives with less chronic disease and disability.
“In many of the Blue Zone communities, walking, climbing, bending, carrying, etc., are just part of the daily plan through gardening, herding sheep, and walking to and from places,” Poirier explains. In other words, turn your environment into your gym and incorporate more movement as you go about your day.
You can do that by:
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Walking while taking calls
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Choosing standing over sitting
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Stretching while watching TV
03 of 10
Eat More Plants
This doesn’t mean going vegan. “You can focus on adding more plants, rather than eliminating foods,” Poirier says. As for the longevity benefit? Added fiber and antioxidants improve gut health, she notes.
Some easy ways to get started include:
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Adding vegetables to breakfast (veggie omelet or scramble, for example)
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Building meals around beans, lentils, or greens
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Aiming for a color variety
04 of 10
Build in Daily Stress Reduction
Chronic stress accelerates aging and inflammation, so it’s in our best interest to effectively manage it. “Low-grade chronic stress has been linked to higher cortisol levels in older adults, which negatively impacts their immune function, their ability to control their blood glucose levels, and overall brain function,” says Blen Tesfu, MD, and general practitioner at Welzo.
Again, it’s all about making small, doable adjustments to our daily lives, rather than starting from scratch. For example, people living in the Blue Zones build rest, prayer, naps, laughter with friends, or quiet reflection time into their days, Poirier says. She recommends bookending your day by proactively and intentionally destressing or downshifting.
Here are a few ways to get started:
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5 minutes of breathwork or meditation
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Taking breaks with technology
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Journaling, doodling, crafting, coloring
05 of 10
Following the 80% Rule
This means eating until you’re 80% full, and then stopping. “In other words, eat until you are comfortably satisfied, not stuffed,” Poirier says. The practice is adopted from Okinawa, Japan, one of the Blue Zones populations. “Eating like this helps regulate digestion, blood sugar, and calorie intake naturally,” Poirier explains. “Try slowing down when you eat your meals, pause about halfway through eating, use smaller plates, and eat without distraction.”
06 of 10
Keep Up With Preventive Care
Preventative care, like regular checkups with your primary care physician and dentist, should be treated as an active longevity strategy, Tesfu says. This helps promote long-term health by catching potential silent health risks—like hypertension, pre-diabetes, and chronic gum disease—before they become problematic, she explains.
“By identifying and addressing these issues early in life, we can implement very easy, low-intensity interventions before needing potentially expensive and intense treatments later in life,” Tesfu says. “Prevention reduces the total amount of stress on the cardiovascular system, metabolic system, and the immune system, which will provide additional health benefits over many years.”
07 of 10
Cultivate Social Connection
Strong relationships, including social connections and support, contribute to longevity. “Benefits of connection include a more optimistic outlook, increased happiness, better health, and less illness, anxiety, and depression,” Poirier says. “The key to connection is consistency.” This means staying connected through emails, cards, texts, phone calls, video calls, visits, etc. on a regular basis.
This can be done by:
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Scheduling regular check-ins with a friend or family member (e.g., weekly video calls)
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Sharing meals with those who are important to you (think Sunday dinners)
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Attending group walks, classes, or other groups connected by a common purpose or theme. (like book clubs or pickleball groups)
08 of 10
Prioritize Sleep
Sleep is one of the strongest predictors of long-term health, Poirier says. “It plays a critical role in immune function, hormone regulation, brain health, and aging,” she explains. “It also impacts our behaviors: when tired, we are less apt to do a workout or spend time fixing a healthy meal.”
Some suggestions for improving sleep:
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Follow consistent sleep and wake times
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Reduce screen time at night
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Get morning sunlight exposure to help set the circadian clock
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Sleep in a cool, dark room
09 of 10
Protect and Build Muscle as You Age
We know that, as we get older, we lose muscle unless we use it. “Muscle mass is directly linked to independence, function, mobility, and lifespan,” Poirier says. “It supports metabolism, balance, and insulin sensitivity.”
Some ways to start strength training include:
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Trying bodyweight exercises
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Strength training 2x per week if possible
10 of 10
Minimize Multitasking
As it turns out, multitasking can actually accelerate brain aging, says Sarah Bullard, PhD, a clinical neuropsychologist who specializes in brain health and longevity. “Our brains are not designed to work on multiple tasks simultaneously, and the constant toggling leads to increased wear and tear,” she explains. “In today’s culture, we are bombarded with notifications, messages, and various alerts, all demanding attention as if they hold equal importance. This constant distraction drains our energy and efficiency.”
To counter this, turn off email notifications whenever possible and focus on one task at a time. “Not only does this practice help preserve your brain health, but studies also show we are more productive when we concentrate fully on a single task,” Bullard says.
Read the original article on Real Simple