There’s no “secret” to longevity, but there are lifestyle habits that can increase the odds you live a longer, healthier life. What we eat, how we move, and even the way we socialize can all impact our health as we age.
Longevity isn’t just about staying alive for as long as possible. Experts are increasingly focused on “healthspan,” or the number of years spent living in good health.
Research shows about 80% of adults over 65 in the U.S. are living with two or more chronic conditions, such as cardiovascular disease, Type 2 diabetes and cancer.
So the real goal of interventions should be to increase how long we live healthfully, Emily Johnston, Ph.D., a research professor at NYU Langone specializing in healthy aging, tells TODAY.com.
Fortunately, there are everyday choices we can make to extend our healthspan well into the golden years.
And it’s never too early or late to start building healthy aging habits, cardiologist and longevity scientist Dr. Eric Topol told TODAY.com previously. These include strength training, eating a nutritious diet and managing stress.
But what about the bad habits that can shorten healthspan? Johnston shares five habits to avoid and what to do instead to promote healthy aging.
Sitting Still for Too Long
Daily movement is one of the most important habits to protect our physical and mental health as we age, according to Johnston.
As we get older, we tend to spend more time sitting around. If you already work a desk job or spend your free time “bed rotting,” the hours add up.
A sedentary lifestyle has long been associated with health issues, from back pain and “dead butt” syndrome to obesity and inflammation. It can increase the risk of heart disease, hypertension, high cholesterol, cancer and premature death.
If you find yourself sitting for long periods, try to get up every hour or so to move your body. Work manageable bits of physical activity into your routine when you can, like taking the stairs, walking to work, cleaning dishes or doing laundry.
“In terms of physical activity, many people associate that with being in the gym or the treadmill. But it could be walking. It could be dancing,” Johnston says.
Most adults should aim to get 150 minutes of moderate aerobic activity per week, strength train two to three times per week, and stretch for 5-10 minutes per day, TODAY.com reported previously.
Eating Ultraprocessed Meats Regularly
A diet rich in plant foods like fruits, vegetables and whole grains (i.e. the Mediterranean diet) is one of the best eating patterns for healthy aging, research shows. What you don’t eat also matters.
If you want to extend your healthspan, eating less ultraprocessed food is a great start, says Johnston. Some ultraprocessed foods are worse for health than others.
“Try to have very limited, if ever, processed meats,” says Johnston.
This includes sausages, hot dogs, bacon and canned meats. These have been significantly modified using industrial ingredients and often contain high amounts of sodium, saturated fats and preservatives, Johnston says. Eating these regularly is linked with an increased risk of heart diabetes and heart disease.
The World Health Organization considers processed meats a group 1 carcinogen, meaning there is sufficient evidence that they can cause cancer, namely colorectal cancer.
If you love processed meat products, consider healthier substitutes, like lean cuts of beef, chicken or seafood.
“I know some people really love hot dogs, for example. I’ll tell them (to) have one at a baseball game, one on your birthday, but try to limit it to that at the most,” says Johnston.
Isolating Yourself Too Much
As people age, they tend to spend more time alone — and sure, being alone isn’t always lonely. But humans are social animals.
Spending too much time alone can increase the risk of social isolation and loneliness, which are associated with depression, cognitive decline, heart disease, early death and more, according to the National Institutes of Health.
“The importance of keeping a social circle and being involved in your community, you really can’t overstate the benefits” for healthy aging, Johnston says. In addition to promoting mental fitness, staying connected can help reduce stress and foster a sense of purpose.
While connecting with people online is convenient, Johnston recommends spending face-to-face time with friends, family, colleagues or neighbors when possible.
Ignoring Sleep Problems
Our sleep patterns change as we age. Many people find it becomes harder to fall or stay asleep as they get older, per the NIH.
Sleep problems like snoring, restless leg syndrome and sleep apnea also become more common as we get older, and they often go untreated, which can seriously impact long-term health, says Johnston.
“Some people don’t either recognize that they have them, or they perhaps don’t bring it up to their physician because they don’t think that it’s a medical issue,” Johnston adds.
But being a “bad sleeper” isn’t a personality trait.
Over time, sleep disorders can significantly decrease sleep quality, increaing the risk of heart disease, stroke and dementia.
If you can’t fall or stay asleep, snore excessively, wake up gasping for air or experience severe daytime sleepiness, don’t ignore it.
“Prioritize speaking with your physician and trying to get those managed,” says Johnston. You may be eligible for a sleep study, which can help diagnose the underlying problem so you can work toward sleeping the recommended seven to nine hours.
Skipping Routine Doctors’ Visits
Most age-related chronic conditions don’t happen overnight. They slowly develop over many years — sometimes without obvious symptoms.
When caught early, they’re often more treatable, and you can prevent a smoldering health issue from developing into a serious or deadly disease.
That’s why it’s crucial get annual physicals and routine screenings, and to have honest conversations with your doctor, Johnston notes. However, millions Americans do not take advantage of preventive care services, research shows.
Getting a picture of your health status can allow you to take proactive measures, from monitoring your blood pressure to starting a cholesterol medication or drinking less alcohol.
Even if you’re just struggling to make healthy lifestyle changes, a physician can help tailor your approach, Johnston explains.
“If you have any condition that limits your availability to do these things — sleep well, manage stress, move more, eat well — speak to your doctor,” Johnston adds.
This article was originally published on TODAY.com