Every day brings a torrent of news articles, videos and podcasts about longevity. And trying to sort out what to actually do can be a struggle, since a lot of that advice is too complicated, too time-consuming or too costly. The good news: “You can live a long, healthy life without adding tasks that require a lot of willpower or feel like drudgery,” says oncologist Ezekiel J. Emanuel, MD, author of Eat Your Ice Cream. “Just integrating a few behaviors into your usual routine can give you maximum benefits with minimum effort.”
Dr. Emanuel’s simple longevity health plan
After digging into the latest longevity news, Dr. Emanuel lets us in on the simple strategies he recommends to stay happy and healthy in the long term—plus a delicious must-do!
Chat a little more
Having frequent, positive interactions with loved ones and acquaintances is one of the strongest predictors of health and longevity, says Dr. Emmanuel. The link? British researchers explain that every time you interact with people, your brain releases key hormones that energize immune cells, tamp down pain and inflammation, lower blood pressure and more, improving your health more effectively than quitting smoking can.
And you don’t have to carve out hours to get the benefit. “My brothers and I check in with each other several times a week, despite how busy we are,” says Dr. Emanuel, co-director of the Health Transformation Institute at the University of Pennsylvania. “We connect often, but a typical phone call can last less than two minutes.”
Indeed, American Cancer Society research reveals that catching breast cancer early stops 99 percent of these growths in their tracks. And by removing precancerous polyps, a colonoscopy can give you up to 10 years of protection against colon cancer. And don’t forget your skin: German scientists found that getting suspicious skin changes treated promptly prevents the growth of 98 percent of melanomas.
Try something new
“I recently took a four-hour pie crust class at Vermont’s King Arthur Baking Company and I learned a ton, including how to flute a crust,” notes Dr. Emanuel. “I was driven by my commitment to do one totally new thing every year to exercise my brain.”
Try something interesting and new yourself (like taking an online course in American Sign Language or experimenting with hand-cut pasta) and UC Davis researchers say you could put the brakes on brain aging and even help turn back the clock, giving yourself the memory and focus of someone six years younger.
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Skip the sleep tracker
Sleeping soundly can halve your risk of diabetes, heart disease and obesity, and it helps protect against cancer and dementia, report Beth Israel Deaconess Medical Center scientists. The catch: “You can make yourself cut back on soda and go for walks, but you can’t make yourself sleep,” notes Dr. Emanuel.
What can help: “Keep your bedroom cool, cover your clock and all electronics that emit light, put your phone on silent, then read a book until you’re sleepy.”
And steer clear of sleep trackers. In a Canadian study, sleep-tracking devices often worsened sleep, since they made wearers more anxious about the quality of their Zzzs. “Sleep trackers also tend to underestimate how much deep sleep you’re actually getting,” adds Dr. Emanuel. “It’s much better to listen to your body’s natural cues to decide if you’re getting enough rest.”
Add bursts of ‘nonexercise’ movement to your day
It’s no secret that exercise is great for your health. What might surprise you is how little you need to sweat to get impressive benefits. An Australian research review suggests just getting up and moving around more in your day-to-day life can cut your risk of heart disease in half. And walking briskly for as little as 15 minutes daily can add three years to your life, plus help your brain function as if it’s eight years younger than its biological age, adds Dr. Emanuel.
Want to get the benefits of weekly workouts without driving to a gym? Try picking up the pace when you’re walking, playing with your grandkids or going for hikes at your local park on the weekends, suggests Dr. Emanuel. “Find ways to move that you enjoy, and make them part of your regular routine.”
Make smart food swaps
“Willpower deteriorates over time, so trying to follow a restrictive eating plan can quickly become harder and, quite frankly, exhausting,” says Dr. Emanuel. Instead, make one small, manageable swap at a time, with the goal of gradually replacing foods created in factories with foods that come from farms, suggests Dr. Emanuel.
Great starting points: Trade one daily soda for coffee, tea, milk, kefir or water. Or replace a not-so-healthy daily snack with nuts and fruit. Ready to give your breakfast a boost? “Eggs and whole grain toast are a massive improvement over sugary cereal or frozen waffles,” says Dr. Emanuel.
More good news: Scientists reporting in the journal Nature Medicine found that shifting from factory-made to farm-grown foods is so healing that it reduces blood pressure, cholesterol and triglycerides, improves blood sugar con- trol and can even start shrinking your waistline in as little as eight weeks.
Think like an oncologist
“For a long and healthy life, catching problems in their earliest, most treatable stages is key,” says Dr. Emanuel. That means booking any cancer screenings that are still on your to-do list, such as a mammogram, Pap smear or colonoscopy.”
Indeed, American Cancer Society research reveals that catching breast cancer early stops 99 percent of these growths in their tracks. And by removing precancerous polyps, a colonoscopy can give you up to 10 years of protection against colon cancer. And don’t forget your skin: German scientists found that getting suspicious skin changes treated promptly prevents the growth of 98 percent of melanomas.
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Treat yourself to ice cream
It may seem to be a nutritional disaster, but that’s not always the case! In fact, “When eaten in moderate amounts—about half a cup a few times weekly—ice cream is associated with easier weight loss and a reduced risk of insulin resistance, diabetes and heart disease,” explains Dr. Emanuel. “Why ice cream is healthier than other treats is still a mystery, but it’s likely the dairy fats that are having this effect.”
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This article originally appeared in the February 23, 2026, print issue of Woman’s World.
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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.