But what about the things you might stop doing in the name of your longevity?
For example, the National Institutes of Health (NIH) recommends consuming no more than 2,300 mg (less than 2.4 g) of sodium each day—less for many seniors and other poeple with certain health conditions, like high blood pressure.
Do your body a favor, and try to eat “clean” more often, including foods high in fiber (which are linked to greater longevity) and other ingredients you purchase and prepare yourself. If you’re short on time, cook ahead in big batches, or splurge on ready-made salads and other fresh or frozen vegetables while watching the sodium and sugar contents on the label.
Whether you quit cold-turkey or phase out your habit, your body is surprisingly forgiving; blood pressure and circulation improve soon after quitting, and your risk of getting cancer decreases every year thereafter.
Keep in mind that your family members will also benefit from your staying tobacco-free because they’ll no longer be exposed to dangerous secondhand smoke. You’ll look younger, too.
A 2011 study found that 15 minutes of moderate-intensity exercise each day helped subjects live three extra years. The results held true even for those with health problems like cardiovascular disease—and for overweight people who didn’t lose any pounds through their activity.
Brisk walking was one of the “moderate intensity” exercises cited in the study. You might have to make a conscious effort to work it into your daily routine, but 15 minutes of activity for an extra three years of life sounds like a longevity bargain.
Levels of this stress hormone go up when you’re stressed or angry, with negative effects on your heart, metabolism, and immune system. High cortisol has been associated with greater mortality in a number of studies.
Staying connected can be a tough one if you are feeling down, have lost someone close to you, or live far away from extended family and friends. There are ways to re-engage and meet new people even if you are in a new city, including volunteering and reaching out to others with similar interests through networks like business groups and book clubs.
Try choosing just one small change at a time, like getting up 10 minutes earlier in the morning to fix yourself a healthy lunch for work, instead of a major life makeover. Like the exercise advice above shows, even short spurts of activity each day can reap big benefits for your lifespan.
Small shifts can fly under your own radar, adding up to big benefits over time without causing stress in your busy world. Consistency is more important than a short-term, grand gesture. Besides, looking at what’s already working in your day-to-day routine can help you feel energized and motivated to tweak a little more in a healthy direction.
Don’t confuse being conscientious or diligent with being neurotic about your health, a trait that may be linked to anxiety, anger, and depression. For example, a neurotic person might worry he has cancer, and fearing the worst, doesn’t go to his doctor. A conscientious person may still worry, but gets screened or tested, and gets treated in a timely fashion.
You can learn to fall asleep more quickly and take measures that can help, like keeping your bedroom dark and distraction-free and having the temperature on the cool side. Meditation exercises can set the stage for a good night’s sleep, and an inexpensive noise machine can help with relaxing sounds.
If you’re still having trouble getting to sleep or staying asleep, see your health provider for further help.
Journaling or writing in a diary, meditating (a practice with multiple longevity benefits), and learning to relax are wonderful ways to de-stress. Working in just a few minutes of meditation a day—even at your desk—can give your brain the mini-vacation from anxiety and tension it needs.
This is good news for those of us without that exceptional ancestry. Environmental and lifestyle factors like diet, exercise, exposure to toxins, stress, regular medical tests, and even your social relationships play a role in how long you might live. Why focus on the genetics you can’t control when other factors can benefit from your attention?
