A long, healthy life is the goal for many Americans, but according to a study published in September 2022, the average life expectancy in the United States fell from 78.6 years to 76.1 years over the course of the next two years. The risk of chronic diseases increases with age according to research.
There are positives to the news. There are things anyone can do to lower their age related diseases, add years to their lifespan, and make their dream of a long, healthy life a reality. It’s important to start building those healthy habits now. Eight things you can do every day are shared by longevity experts.
1. Make Sure You’re Getting Some Physical Activity
Research shows that regular physical activity helps maintain lean muscle mass.
Adults need at least 150 to 300 minutes of moderate-intensity aerobic activity each week to get the most health benefits from physical activity. The activity does not have to come from a single gym session. Even short bouts of activity add up and many experts argue that it’s better to spread them out.
She suggests that you find something that you enjoy doing. It becomes a habit when it is easy to do. If it takes too much effort to get to the gym or the pool, you won’t work out. If you keep some exercise equipment at home it will be easier to use it.
2. Stay on Top of Health Screenings
According to the office of disease prevention and health promotion, routine screenings can reduce your risk of early death because they help prevent illnesses or detect them earlier.
It is recommended that you talk to your doctor to make sure you are up to date on your screening. She says that depending on your age, gender, and other risk factors, you may need to be screened for colorectal cancer. The U.S. Preventive Services Task Force recommends a number of screenings.
3. Cut Back on Red Meat and Processed Meat
A lot of research shows that a plant-based diet can help prolong lifespans. You don’t have to give up meat completely. There is conflicting evidence on meat. A diet heavy in red meat is not recommended, but chicken and other meats are often recommended as good sources of nutrition.
Eating plans such as the Mediterranean diet and the Blue Zones diet, which emphasize seafood and poultry and minimize red and processed meats, have been shown to reduce your risk of a host of conditions that can shorten your lifespan.
If it is more sustainable for you to switch to mostly poultry and fish, that is a step in a healthier direction. Cut back on processed meats such as bacon and sausage. They should be replaced with fish, chicken, turkey, and vegetarian sources. It can be helpful to experiment with healthy food. If you need more help, or if you have some emotional eating challenges, you might want to look for a nutritionist.
4. Build and Maintain Balance and Core Strength
According to the CDC, falls are the leading cause of injury-related death in people 65 and older, and the death rate from falls is getting worse.
Carstensen says core strength is the most important thing to balance. Most people don’t detect off-balance because we use our core muscles to correct it. You can’t self-correct if your core is weak.
To strengthen your core, do it exercise. When you get up from a chair, use the strength in your core and legs, not your arms. The tension on your core muscles can be reduced by using your arms. Try to stand on one foot when brushing your teeth. If you need more help, talk to your doctor about working with a physical therapist to develop a fall-prevention routine.
5. Stand Up!
Spending a lot of time sitting increases your risk of heart disease and diabetes, even if you exercise, according to research published in the American Journal of Preventive Medicine.
If you work from home, you may need to make an effort to move around a bit. You might not be able to take a break where you walk into and out of the building, talk to colleagues in person, or go to a meeting room. You might want to walk around the block, take a break for household chores, or do some yoga. In order to reduce mortality risk, the ideal number of steps per day is between 6,000 and 8,000 for older adults and between 8000 and 10,000 for younger adults. Even if you don’t wear a fitness tracker, it’s still important to walk more during the day.
6. Practice Good Sleep Hygiene
It is important that good sleep predicts lifespan. Getting the right amount of sleep is just as important as sleeping longer. According to one study, getting less than seven hours or more than eight hours of sleep per night increased mortality risk. The quality of sleep is one of the factors that affects official recommendations. Adults between the ages of 61 and 64 should aim for between seven and nine hours a night, while anyone older than 65 should aim for between seven and eight hours.
According to the division of sleep medicine at Harvard Medical School, some components of good sleep hygiene include having a consistent sleep schedule, limiting caffeine and alcohol, and avoiding the use of electronic devices before bed. It is a good idea to follow up with your doctor if you still have daytime sleepiness even though you are practicing good sleep hygiene.
7. Take Time to Be Grateful
Being grateful could help you be more inclined to participate in healthy activities such as exercise and also more likely to seek help when you have a health concern.
She says to practice gratitude by taking time to reflect. Think about what makes the world a better place. You are calm. A reset to it is very helpful for mental health. It changes your view.
8. Carve Out Time for Friends
Negative health outcomes are linked with having fewer friends. Two to four close friends can reduce your risk according to research.
It’s possible to reach out to your friends by phone or text. Make sure they’re aware of what you’re doing. They are more likely to let you know they care if you let them know you care.