The Longevity Blueprint: 10 Key Habits to Live Longer and Maintain Your Quality of Life
Staying strong and active is critical to our vitality as we age. However, most people only attribute this idea of longevity to their total number of years, which currently sits at between 75 and 80 for the average American. But what about the quality of those later years? Are they spent traveling, playing with grandkids, and enjoying hobbies? Or are they spent in a long-term care facility, hostage to a plethora of illnesses and medications?
This brings us to the idea of our “healthspan,” or the quality of those last few decades of life, and if you want to maintain your quality of life into those years, it doesn’t happen by accident. Thankfully, research has provided us with several longevity strategies you can actively practice to stay ahead of the game. Below are 10 key habits for increasing longevity - where do you stack up? Tally your total number at the bottom; 8 or more means you’re ahead of the curve, and 5 to 7 means there’s some work to do. If you score 4 or less, let me or your coach know so we can get you on the right track!
You get around 80% of your diet from whole, unprocessed sources. Think lean proteins, fruits, veggies, and healthy fats, which have been linked to reduced risks of cardiovascular diseases and overall mortality.
You have less than two alcoholic beverages per week. Excessive alcohol consumption is linked to liver disease, heart disease, certain types of cancer, and brain damage. It can also exacerbate mental health issues and lead to dependency.
You get at least 150 minutes of moderate-intensity exercise per week. Regular exercise has been shown to significantly reduce your mortality rate and improve heart health.
You get 7-8 hours of sleep per night on a regular schedule. Good sleep hygiene is linked with lower risks of major chronic diseases and mortality. For all the party animals, don’t forget about those weekends.
You practice journaling, meditation, or mindfulness. Mindfulness and meditation have been shown to reduce stress and inflammation, which are critical factors influencing longevity and health.
You complete regular health screens with your doctor. Research shows that general practice-based health checks are effective for the early detection and management of diseases.
You maintain strong social connections or time with loved ones. Strong social connections are associated with reduced mortality rates, highlighting the vital role of social engagement in promoting longevity.
You regularly stimulate your mind. Engaging in cognitive activities has been shown to delay the onset of Alzheimer's disease and maintain cognitive function.
You actively avoid toxins. Reducing exposure to alcohol, tobacco, drugs, etc. has shown significant benefits in lifespan and reduced disease risk.
You supplement (as needed). Studies have shown potential benefits from supplements like vitamin D and omega-3 fatty acids, particularly in reducing total mortality among those deficient in these nutrients.
So, how do you stack up?
If you're thinking, "I know this stuff already... I just haven't started working on it yet..." I get it. But that doesn't change the fact that we can always do something to stay ahead of the things that try to kill us—and it's never too early (or late) to start improving our quality of life.
If you need help putting together a longevity program, click here to book a call with me, and we'll see how I can help.
- Phil