They also prioritise strong social connections, balanced eating habits, and routines that help keep stress in check.
“Small, sustainable habits practiced daily often outperform short-term, extreme interventions.”Here are eight research-backed habits that can help you live longer—and better.
They reduce inflammation and cellular damage, improve insulin sensitivity, and support gut, cardiovascular, and metabolic health, Dr. Luthar says.
Diets that prioritise plants, like the Mediterranean diet , have the strongest evidence for longevity, Dr. Luthar says.
“Regular physical activity is one of the most powerful interventions we have for extending both lifespan and healthspan,” says Dr. Luthar.
Longevity may be one of the biggest wellness trends right now, but the idea behind it is simple: most people want to stay healthy, active, and independent for as long as possible. While social media is filled with expensive supplements, cutting-edge tests, and complicated anti-aging routines, experts say living longer often comes down to much simpler habits.
The world’s Blue Zones - regions where people frequently live into their 90s and 100s - offer a good example. People in these communities don’t obsess over optimisation or spend hours at the gym. Instead, movement is naturally built into their lives through walking, gardening, cooking, and other daily activities. They also prioritise strong social connections, balanced eating habits, and routines that help keep stress in check.
“Consistency matters more than intensity when it comes to healthy aging,” says Dr Jay Luthar, founder and medical director of Lutanen Health. “Small, sustainable habits practiced daily often outperform short-term, extreme interventions.”
Here are eight research-backed habits that can help you live longer—and better.
1. Eat more plants.
Most of us could do with eating more plants: fruit, veggies, greens, whole grains, legumes, nuts, and seeds. “A predominantly plant-forward diet is one of the most consistently supported strategies for longevity across populations and cultures,” Dr. Luthar says.
Plants are packed with nutrients to support longevity and prevent chronic illness, including fibre, polyphenols, and antioxidants. They reduce inflammation and cellular damage, improve insulin sensitivity, and support gut, cardiovascular, and metabolic health, Dr. Luthar says.
They’re good for brain health, too. Research has found the powerful polyphenols in berries have neuroprotective benefits for the brain while leafy greens are linked to slower cognitive decline .
Don’t forget the beans. “Legumes in the diet are one of the best predictors of longevity in the Blue Zone research,” says Dr David Fein, founder and medical director of Princeton Longevity Centre. Their high fibre content can improve insulin sensitivity , lower cholesterol , and protect against colorectal cancer .
Diets that prioritise plants, like the Mediterranean diet , have the strongest evidence for longevity, Dr. Luthar says. Variations, such as the Nordic and Okinawa diets, also prioritise seasonal plants, minimally processed foods, healthy fats, and fish as a source of protein and omega-3 fatty acids.
2. Move more.
“Regular physical activity is one of the most powerful interventions we have for extending both lifespan and healthspan,” says Dr. Luthar. Exercise improves cardiovascular, brain, and metabolic health. It also lowers the risk of cancer, cardiovascular disease, dementia, and depression.
Aim for at least 150 minutes of moderate cardio activity per week, plus two days of strength training and some exercise that can improve mobility and flexibility, like yoga or Pilates. Also, incorporate more non-exercise movement into your day—like walking and chores—to stay continuously active. That’s better than one intense hour at the gym followed by 12 hours of being sedentary, says Dr. Fein.
3. Build strength.
Muscle keeps us strong, upright, and functional. It also helps to maintain metabolic health. “Muscle is the main organ for controlling blood sugar,” says Dr. Fein. “When you lose muscle and when you are sedentary, you become more insulin-resistant. Not only does this accelerate aging, but it is also one of the determinants of your risk of developing type 2 diabetes.”
We lose a small percentage of our muscle mass every year starting around age 35. Strength training can help to build muscle and slow down its loss - and you don’t need to become a bodybuilder for it to work. “Resistance training two times per week is sufficient for most people to see meaningful benefits,” says Dr. Luthar. Try working out with free weights and resistance bands, and doing bodyweight exercises, like squats and planks.
4. Cut down on alcohol.
Sorry, but research indicates there’s no harmless amount of alcohol. “Even just one drink per day may have negative effects on your health,” says Dr. Fein. When alcohol is metabolised, it produces acetaldehyde , which can damage DNA and interfere with its repair mechanism. This can put us more at risk for certain cancers and other diseases. Not only that, but alcohol can disrupt sleep , speed up brain aging , and increase visceral fat .
Drinking is deeply woven into our social fabric, so it can be hard to put a complete kibosh on it. One tactic to drink more moderately could be to save alcohol for special occasions and long dinners with friends or family, Dr. Luthar suggests.
5. Manage stress.
Chronic stress is bad for us - both mentally and physically. “Chronic stress has profound effects on longevity through its impact on inflammation, immune function, , and ,” Dr. Luthar says. “Persistent activation of the stress response can accelerate biological aging and increase the risk of chronic disease.”
While eliminating stress entirely isn’t feasible, finding healthy coping strategies can help keep it under control. Meditation, breathwork , yoga, , creative hobbies , and are all research-backed ways to squash stress.
6. Maintain social relationships.
Keeping your friends close can help you live longer. Strong social and family relationships are one of the best predictors of longevity. Loneliness and social isolation can actually increase our risk of premature death.
“Having a strong social life appears to strongly correlate with a better chance of not only living longer but also maintaining good health and quality of life in the later decades,” Dr. Fein says. Social engagement can boost our mood and relieve stress, which has positive implications throughout the body. The stimulation that comes from conversation and interaction with others can also keep our brains sharp, Fein says.
7. Limit added sugar and ultra-processed foods.
“Diets high in added sugar and ultra-processed foods are associated with increased risks of obesity, type 2 diabetes, cardiovascular disease, and premature mortality,” Dr. Luthar says. Plus, they are often nutrient-poor and can increase inflammation.
“From a longevity perspective, minimising ultra-processed foods and focusing on whole, minimally processed ingredients are more impactful than strict calorie-counting,“ Dr. Luthar says. Pay attention to ingredient lists, choose produce that’s in season and locally grown whenever possible, cook more at home, and focus on fibre-rich, plant-based foods.
8. Prioritise sleep.
Adults should aim for at least seven hours of quality sleep a night. “Sleep is foundational to nearly every aspect of health and longevity,” Dr. Luthar says.
Poor sleep accelerates biological aging, he adds. Chronic sleep deprivation is associated with higher risk of cardiovascular disease, dementia, depression, obesity, and diabetes. That’s because the brain and body go into clean-up and repair mode while we sleep, and they can’t finish their work when we don’t get enough.
The bottom line
Doctors and research agree that simple healthy habits can help us live longer. Consistency, not intensity, is the key. Several of these habits are diet-related, including eating more plant foods and less ultra-processed foods, and limiting or eliminating alcohol and added sugar. Regular sleep and exercise, including both cardio and weight training, can also increase our lifespan and healthspan. Maintaining strong social relationships and managing stress can add years to our lives and also make those years more enjoyable.
