65 Ways To Live Longer

Author By Lily Kungu
Updated :May 14, 2024
Why You Trust Glozine

Our editors independently research, test, and recommend the best products; we may receive commissions on purchases made from our chosen links. You can learn more about our rating and review process here.

In the quest for longevity, there are no magic pills — but there is a proven path backed by extensive scientific research. This path involves embracing a comprehensive set of habits and behaviors that promote overall health, well-being, and life expectancy.
Here we present a resourceful guide containing 65 distinct yet interconnected strategies to live a longer, healthier life.
These practical tips encompass dietary choices, exercise routines, mental health practices, social engagement, environmental considerations, and proactive healthcare decisions — all designed to work in harmony to enhance your well-being and longevity.
This is not just about adding years to your life, but also about adding life to your years. So, let’s dive into the multifaceted world of longevity and explore these 65 ways to promote a vibrant and extended lifespan.

1. Follow a Balanced Diet

Balanced Diet
A balanced diet provides all essential nutrients in appropriate proportions for optimal health. It should include a variety of foods: fruits, vegetables, whole grains, lean protein, and healthy fats. These components supply vitamins, minerals, fiber, and antioxidants, essential for maintaining bodily functions and preventing nutrient deficiencies. A balanced diet supports heart health, aids in maintaining a healthy weight, and reduces the risk of chronic diseases like diabetes and cancer. It’s also about moderation and not excluding any food groups but enjoying a wide range of foods in the right amounts.

2. Regular Physical Exercise

Physical Exercise

Regular physical activity is key to preventing and managing heart disease, stroke, type 2 diabetes, obesity, and mental health problems. Exercise improves cardiovascular health, strengthens muscles and bones, enhances flexibility and balance, and boosts mood and cognitive function. It’s recommended to engage in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity weekly, along with muscle-strengthening activities. Exercise can be adapted to any age or ability and can include activities like walking, swimming, cycling, yoga, and resistance training.

3. Maintain a Healthy Weight

Healthy Weight

Maintaining a healthy weight is crucial for overall health and can prevent chronic diseases like heart disease, diabetes, and certain cancers. A healthy weight is achieved through a balance of consuming adequate calories and engaging in physical activity. It’s important to focus on body composition rather than just weight, as muscle mass is healthier than fat. Weight management involves a combination of a balanced diet, regular physical activity, and behavioral changes. It’s not about strict diets but sustainable, healthy lifestyle changes.

4. Get Enough Sleep

Enough Sleep

Adequate sleep is essential for physical and mental health. It allows the body to repair and be fit and ready for another day. Poor sleep is linked to physical problems like a weakened immune system and mental health problems like stress and depression. Adults should aim for 7-9 hours per night. Good sleep hygiene includes a consistent sleep schedule, a comfortable sleep environment, and avoiding caffeine and electronics before bedtime. Sleep disorders should be addressed with professional help.

5. Practice Stress Management

Stress Management

Effective stress management is vital for mental and physical health. Chronic stress can lead to serious health issues, including heart disease, diabetes, depression, and a weakened immune system. Stress management techniques include mindfulness, meditation, exercise, and relaxation techniques like deep breathing or progressive muscle relaxation. Time management, setting realistic goals, and maintaining a positive outlook are also important. Seeking support from friends, family, or professionals can be beneficial in managing stress.

6. Quit Smoking

Quit Smoking

Quitting smoking is one of the best things you can do for your health. Smoking harms nearly every organ, including the heart and lungs, and is a leading cause of cancer and heart disease. Quitting can add years to your life. The benefits of quitting begin immediately, including improved lung function and circulation. Various methods can assist in quitting, including nicotine replacement therapy, medications, and support groups. The sooner you quit, the greater the health benefits.

7. Limit Alcohol Consumption

Limit Alcohol Consumption

Moderating alcohol intake is important for health. Excessive drinking can lead to liver disease, heart problems, and an increased risk of certain cancers. Moderate drinking is defined as up to one drink per day for women and up to two drinks per day for men. It’s also important to have alcohol-free days. If you choose to drink, do so in moderation and be aware of the alcohol content in different drinks. To further support your efforts in managing alcohol intake and recovering after social drinking occasions, consider reading our Over EZ Review for insights on supplements that may help reduce hangover symptoms.

8. Stay Hydrated

Stay Hydrated

Hydration is essential for maintaining the function of every system in the body, including the heart, brain, and muscles. It aids in digestion, nutrient absorption, and waste elimination. Drinking enough water can improve skin health, mood, and energy levels. The recommended daily intake varies, but a general guideline is 8-ounce glasses, or about 2 liters, of water per day. This can come from water, other beverages, and food.

9. Foster Strong Social Connections

Social Connections

Strong social ties are linked to a longer life. Social connections can help reduce stress, heart health risks, and levels of depression and anxiety. Building and maintaining relationships, whether through family, friends, or community groups, can provide emotional support and a sense of belonging. Engaging in group activities, volunteering, or simply spending time with loved ones can strengthen these connections.

10. Practice Mindfulness and Meditation

Meditation

Mindfulness and meditation can improve mental and physical health. These practices help reduce stress, anxiety, and depression. They can also improve attention, concentration, and overall psychological well-being. Mindfulness involves being fully present and engaged at the moment, aware of your thoughts and feelings without distraction or judgment. Meditation often involves deep breathing and focus, which can reduce heart rate and blood pressure.

11. Regular Health Check-Ups

Health Check-Ups

Regular health screenings are essential for early detection and treatment of health issues. They can identify risk factors for common chronic diseases, allowing for early intervention. Regular check-ups typically include blood pressure, cholesterol, glucose levels, and screenings for cancers such as breast, cervical, and colorectal. Vaccinations, eye exams, and dental check-ups are also important. The frequency and type of screenings vary depending on age, gender, and health history.

12. Consume More Fruits and Vegetables

Consume More Fruits and Vegetables

Fruits and vegetables are rich in essential vitamins, minerals, fiber, and antioxidants, which are vital for good health. They help lower the risk of heart disease, stroke, and some types of cancer. A diet high in fruits and vegetables can also help maintain a healthy weight and lower blood pressure. The recommended intake varies, but generally, at least five portions of a variety of fruits and vegetables per day are advised.

13. Limit Processed Foods

Limit Processed Foods

Processed foods often contain unhealthy levels of added sugar, sodium, and fat, which are linked to obesity, heart disease, and diabetes. They are typically low in nutrients and high in calories. Choosing whole or minimally processed foods over processed ones can improve overall health. Cooking from scratch and reading labels to be aware of what’s in your food are good practices.

14. Engage in Mental Stimulation

Engage in Mental Stimulation

Keeping the brain active is important for cognitive health. Activities like reading, puzzles, games, and other intellectual pursuits can stimulate the brain and may help reduce the risk of cognitive decline and diseases like Alzheimer’s. Lifelong learning and engaging in mentally challenging activities can improve brain function and maintain cognitive health as we age.

15. Prioritize Dental Health

Prioritize Dental Health

Oral health is a key indicator of overall health. Gum disease is linked to an increased risk of heart disease, stroke, and diabetes. Regular brushing, flossing, dental check-ups & using oral probiotics like Pro Dentim can prevent oral diseases. Poor dental health can affect nutrition, self-esteem, and quality of life.

16. Get Regular Sunlight Exposure

Regular Sunlight Exposure

Sunlight is a natural source of vitamin D, essential for bone health, immune function, and mood. Regular, moderate exposure to sunlight can help prevent vitamin D deficiency. However, it’s important to balance sun exposure with skin cancer risk, using sunscreen and avoiding the strongest sun.

17. Limit Sugar Intake

Limit Sugar Intake

Excessive sugar intake is linked to various health issues, including obesity, type 2 diabetes, and heart disease. Reducing sugar, particularly in beverages and processed foods, can improve health. Choosing whole foods, reading labels, and being aware of hidden sugars are important.

18. Practice Portion Control

Practice Portion Control

Controlling portion sizes can help maintain a healthy weight and prevent overeating. It’s not just about what you eat but also how much. Using smaller plates, eating slowly, and being mindful of hunger and fullness cues can help manage portion sizes.

19. Avoid Excessive Red Meat Consumption

Avoid Excessive Red Meat Consumption

High consumption of red meat, especially processed meat, is linked to an increased risk of heart disease, stroke, and certain types of cancer. Opting for leaner proteins, such as poultry, fish, beans, and legumes, can be healthier.

20. Increase Fiber Intake

Increase Fiber Intake
Fiber aids in digestion helps maintain a healthy weight and lowers the risk of diabetes, heart disease, and some types of cancer. Good sources of fiber include whole grains, legumes, fruits, and vegetables. Men should aim for 38 grams and women for 25 grams of fiber per day.

21. Practice Safe Driving

Practice Safe Driving
Safe driving reduces the risk of accidents, which are a leading cause of death, especially among younger people. This includes obeying traffic laws, wearing seatbelts, avoiding driving under the influence of alcohol or drugs, and minimizing distractions like texting. Regular vehicle maintenance and defensive driving can also prevent accidents. Being alert and aware of other drivers and road conditions is crucial for safety on the road.

22. Avoid Toxic Substances and Environments

Avoid Toxic Substances and Environments
Exposure to toxic substances like air pollution, chemicals, and secondhand smoke can lead to serious health issues including respiratory and heart diseases, and cancer. Minimize exposure by avoiding polluted areas, using protective gear when necessary, and choosing products with fewer chemicals. Maintaining good indoor air quality and advocating for cleaner environments are also important for long-term health.

23. Maintain a Positive Outlook

Maintain a Positive Outlook

A positive outlook can improve overall well-being and longevity. Optimism is linked to better stress management, a stronger immune system, and reduced risk of chronic diseases. This mindset involves focusing on the good, practicing gratitude, and having a hopeful perspective about the future. Positive thinking doesn’t mean ignoring life’s challenges, but approaching them more constructively and optimistically.

24. Volunteer Regularly

Volunteer Regularly

Volunteering has been linked to improved mental health, increased physical activity, and longer life. It provides a sense of purpose, fosters social connections, and can be a source of physical activity. Volunteering also promotes psychological well-being by reducing stress, combating depression, and providing a sense of community and belonging.

25. Stay Mentally Active

Stay Mentally Active

Mental activity stimulates the brain and can reduce the risk of cognitive decline and dementia. Activities like reading, learning a new language, playing musical instruments, or engaging in puzzles and games challenge the brain and improve its function. Lifelong learning and intellectual curiosity play a key role in maintaining cognitive health.

26. Learn New Skills

Learn New Skills

Learning new skills throughout life contributes to cognitive reserve and can delay the onset of dementia. It keeps the brain engaged, encourages neural growth, and improves neural efficiency and plasticity. Continuous learning can be achieved through formal education, hobbies, or exploring new interests and activities.

27. Practice Good Hygiene

Practice Good Hygiene

Good hygiene practices are essential for preventing disease and maintaining health. Regular hand washing, particularly before eating or after coming in contact with germs, is crucial. Maintaining personal cleanliness and a clean living environment can prevent infections and contribute to overall well-being.

28. Regularly Detoxify Your Body

Regularly Detoxify Your Body

Detoxification through diet, exercise, and lifestyle choices helps eliminate toxins from the body. This can be achieved by consuming a diet rich in antioxidants, staying hydrated, reducing intake of processed and high-sugar foods, and engaging in physical activity. Regular detoxification supports liver function and overall health.

29. Participate in Regular Health Screenings

Regular screenings for various health conditions, such as blood pressure, cholesterol, diabetes, and cancer, can catch diseases early when they are more treatable. Regular dental and vision checks are also important. Screening recommendations may vary based on age, gender, and personal and family health history.

30. Adopt a Pet

Adopt Pet

Pets can provide companionship, reduce stress and anxiety, and encourage physical activity, all of which can contribute to longer life. The responsibility of pet ownership also provides routine and a sense of purpose. Interaction with pets has been shown to lower blood pressure and cholesterol levels, and increase opportunities for exercise and socialization.

31. Take Regular Vacations

Regular Vacations

Taking time off work and daily routines can reduce stress, improve mental health, and lead to better heart health. Vacations provide an opportunity for relaxation and rejuvenation, promoting physical and mental well-being. They can also strengthen relationships with travel companions, whether they are family or friends. Engaging in new experiences and environments during vacations can stimulate mental health and provide a fresh perspective on daily life.

32. Maintain a Consistent Routine

Maintain a Consistent Routine

Consistency in daily routines can improve sleep quality, reduce stress, and promote healthy eating and exercise habits. A routine, including consistent sleep and wake times, meal times, and exercise schedules, helps regulate the body’s internal clock and can improve overall health. This consistency is especially beneficial for mental health, as it can provide a sense of stability and predictability.

33. Use Protective Gear (Helmets, Seatbelts)

Protective Gear

Using protective gear like helmets when cycling or riding a motorcycle, and seatbelts in vehicles, significantly reduces the risk of serious injury or death in accidents. This precaution is essential for preventing head injuries and other types of trauma that can have long-term health consequences.

34. Eat Antioxidant-Rich Foods

Eat Antioxidant

Antioxidants combat oxidative stress and reduce the risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers. Foods rich in antioxidants include berries, nuts, dark chocolate, spinach, and artichokes. Incorporating these foods into your diet can improve overall health and help prevent cellular damage.

35. Stay Socially Active

Socially Active

Maintaining social activities can reduce feelings of loneliness and the risk of mental health issues like depression and anxiety. Social interaction boosts feelings of well-being and can increase lifespan. Activities can range from joining clubs or groups and participating in community events, to regular gatherings with friends and family.

36. Limit Exposure to Pollution

Limit Exposure to Pollution

Long-term exposure to air pollution can lead to respiratory diseases, heart disease, and other health issues. Minimizing exposure by avoiding heavily polluted areas, using air purifiers at home, and advocating for cleaner air policies are important steps for maintaining good health.

37. Practice Yoga or Tai Chi

Practice Yoga or Tai Chi

These practices combine physical postures, breathing exercises, and meditation to enhance physical and mental health. They can improve balance, flexibility, strength, and mental focus, and are known for reducing stress and anxiety. Regular practice can lead to better overall health and longevity.

38. Stay Informed About Health Advances

Stay Informed About Health Advances

Keeping up-to-date with medical and health research can inform you about new preventive measures, treatments, and lifestyle recommendations. This knowledge can empower you to make informed decisions about your health and adopt new practices that can improve your lifespan and quality of life.

39. Keep a Gratitude Journal

Keep a Gratitude Journal

Regularly writing down what you are grateful for can improve mental health by increasing happiness and reducing depression. This practice encourages a positive focus on life and can enhance emotional well-being, improve sleep, and even lead to better physical health.

40. Drink Green Tea

Drink Green Tea

Green tea is rich in antioxidants and has been linked to a lower risk of heart disease, certain cancers, and diabetes. It also has anti-inflammatory properties and can boost metabolism. Incorporating green tea into your daily routine can provide numerous health benefits.

41. Minimize Sitting Time

Minimize Sitting Time

Prolonged sitting is associated with several health risks, including heart disease, diabetes, and obesity. It’s important to break up sitting time by standing or walking periodically. Incorporating a standing desk, taking short walks during breaks, and choosing stairs over elevators can help reduce sedentary time. Regular physical activity is crucial, but it’s also important to avoid prolonged periods of inactivity, even for those who exercise regularly.

42. Consume Healthy Fats

Consume Healthy Fats

Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, are essential for heart health and overall well-being. They play a role in absorbing vitamins, protecting organs, and supporting cell growth. Omega-3 fatty acids, found in fatty fish, are particularly beneficial for brain health and reducing inflammation. Replacing saturated and trans fats with healthier fats can lower the risk of heart disease and improve cholesterol levels.

43. Avoid Overeating

Avoid Overeating

Overeating, even with healthy foods, can lead to weight gain and associated health issues like obesity, heart disease, and diabetes. Mindful eating practices, such as paying attention to hunger and fullness cues and eating without distraction, can help prevent overeating. Portion control, eating slowly, and savoring food are also effective strategies for managing food intake.

44. Practice Deep Breathing Exercises

Practice Deep Breathing Exercises

Deep breathing exercises can help reduce stress, lower blood pressure, and improve lung function. Techniques like diaphragmatic breathing, 4-7-8 breathing, or box breathing can be particularly effective. These practices can be done anywhere and anytime and are a simple way to promote relaxation and reduce the physical effects of stress on the body.

45. Stay Optimistic

Stay Optimistic

Optimism is linked to a lower risk of heart disease, stroke, and overall mortality. Optimistic individuals tend to lead healthier lifestyles, manage stress more effectively, and may have better immune function. Cultivating a positive mindset involves focusing on positive aspects of life, practicing gratitude, and maintaining hope and confidence about the future.

46. Limit Exposure to UV Rays

Limit Exposure to UV Rays

Excessive exposure to ultraviolet (UV) rays from the sun can lead to skin cancer, premature aging, and eye damage. Protecting your skin with sunscreen, wearing protective clothing, and avoiding the sun during peak hours can reduce UV exposure. While some sun exposure is necessary for vitamin D synthesis, it’s important to balance sun exposure with skin cancer prevention.

47. Engage in Regular Cardiovascular Exercise

Engage in Regular Cardiovascular Exercise

Cardiovascular exercise, such as brisk walking, running, cycling, or swimming, strengthens the heart and lungs, improves circulation, and can reduce the risk of heart disease, stroke, and diabetes. It’s recommended to engage in at least 150 minutes of moderate-intensity or 75 minutes of high-intensity cardiovascular exercise per week.

48. Practice Good Posture

Practice Good Posture

Good posture can prevent back pain, muscle fatigue, and other musculoskeletal issues. It involves aligning the body so that the strain is distributed evenly, reducing wear and tear on joints and ligaments. Maintaining good posture while sitting, standing, and moving is important for overall musculoskeletal health.

49. Learn Stress Reduction Techniques

Learn Stress Reduction Techniques
Techniques such as mindfulness, yoga, meditation, and cognitive-behavioral strategies can effectively reduce stress. Regular practice can improve resilience, decrease anxiety and depression, and improve overall emotional well-being. Finding stress-reduction techniques that work for you and incorporating them into your daily routine can enhance your quality of life.

50. Avoid High-Risk Behaviors

Avoid High-Risk Behaviors

High-risk behaviors, such as reckless driving, substance abuse, and unprotected sex, can lead to serious health consequences. Avoiding these behaviors can prevent injuries, chronic diseases, and other health issues. Making informed decisions and practicing safe behaviors are crucial for long-term health and well-being.

51. Maintain Strong Family Connections

Maintain Strong Family Connections

Strong family ties can offer emotional support, improve mental health, and provide a sense of belonging and security. Regular family interactions, whether through shared meals, activities, or communication, strengthen these bonds. Family connections can also lead to better health behaviors and provide care in times of illness or need. The support and love from family relationships are crucial for psychological well-being and can contribute to longer life expectancy.

52. Join Community Groups

Join Community Groups

Participating in community groups or clubs provides opportunities for social interaction, which is vital for mental health and longevity. Being part of a group can reduce feelings of isolation, increase a sense of belonging, and provide a network of support. Community involvement can include volunteer work, joining clubs or organizations related to personal interests, or attending local events. These activities can enrich life experiences and enhance social well-being.

53. Reduce Sodium Intake

Reduce Sodium Intake

High sodium intake is associated with an increased risk of high blood pressure, heart disease, and stroke. Reducing sodium intake can improve heart health and lower the risk of these conditions. It’s important to read food labels, cook more meals at home, use herbs and spices instead of salt for flavor, and be aware of high-sodium foods like processed meats, canned soups, and fast food.

54. Embrace a Hobby

Embrace a Hobby

Engaging in hobbies can provide relaxation, reduce stress, and enhance mental health. Hobbies like gardening, painting, writing, or playing a musical instrument offer a creative outlet and can improve mood, cognitive function, and overall well-being. They provide an opportunity for personal growth, and skill development, and can offer a sense of accomplishment and satisfaction.

55. Consume Probiotics and Prebiotics

Consume Probiotics and Prebiotics

Probiotics (live beneficial bacteria) and prebiotics (food for these bacteria) are important for gut health, which is linked to overall health and immunity. They can improve digestion, boost the immune system, and may even impact mental health. Probiotic sources include yogurt, kefir, and fermented foods, while prebiotics are found in foods like bananas, onions, garlic, and whole grains.

56. Stay Hygienic

Stay Hygienic

Good hygiene practices are critical for preventing infections and maintaining overall health. Regular hand washing, especially before eating and after using the bathroom, is a key hygiene practice. Maintaining cleanliness in personal and living spaces can prevent the spread of bacteria and viruses, contributing to better health.

57. Opt for Organic Foods When Possible

Opt for Organic Foods

Organic foods are grown without synthetic pesticides, herbicides, and fertilizers and are generally considered healthier for the environment and potentially for the individual. While the nutritional differences between organic and non-organic foods are subject to debate, choosing organic can reduce exposure to pesticide residues and antibiotic-resistant bacteria.

58. Limit Caffeine Intake

Limit Caffeine Intake

While moderate caffeine consumption can have health benefits, excessive intake can lead to restlessness, insomnia, heart palpitations, and increased anxiety. Limiting caffeine intake to a moderate level, typically 200-300 mg per day (about 2-3 cups of coffee), can help prevent these side effects and contribute to better sleep and overall health.

59. Stay Curious and Open-Minded

Stay Curious and Open-Minded

Cultivating curiosity and an open mind enhances life satisfaction, encourages lifelong learning, and can contribute to mental agility. It involves exploring new ideas, experiences, and perspectives, which can stimulate creativity and problem-solving skills. This attitude can lead to a richer, more fulfilling life experience and support cognitive health.

60. Practice Regular Skincare

Practice Regular Skincare

Proper skincare helps maintain skin health and can prevent issues like skin cancer and premature aging. This includes using sunscreen, staying hydrated, and following a regular cleansing and moisturizing routine. Regular skin examinations for any changes or abnormalities are also important for the early detection of skin conditions.

61. Use Technology for Health Monitoring

Modern technology offers various tools for monitoring and improving health. Wearables like fitness trackers can monitor heart rate, sleep patterns, and physical activity, providing valuable data for health improvement. Apps can track nutrition, mental health, and medication adherence. Telemedicine provides access to healthcare professionals from home. Using technology wisely can enhance healthcare management, encourage healthy habits, and provide early warnings for potential health issues.

62. Have Sex

Have Sex

Engaging in regular, consensual sexual activity can contribute to longevity through several health benefits. It can improve cardiovascular health, boost the immune system, and reduce stress. Sexual activity also promotes better sleep, supports mental health, and can strengthen emotional bonds in relationships. These combined physical and emotional benefits may play a role in enhancing overall well-being and potentially extending life span. As always, the benefits are most significant when sexual activity is safe, consensual, and part of a healthy lifestyle.

63. Avoid Long Periods of Inactivity

Avoid Long Periods of Inactivity

Prolonged inactivity, often associated with sedentary lifestyles, can lead to health problems such as obesity, cardiovascular disease, and diabetes. Breaking up long periods of sitting with short bouts of activity, even light walking or stretching, can counteract these risks. Incorporating more physical activity into daily routines, like standing while working or taking stairs instead of elevators, is beneficial for overall health.

64. Regularly Laugh and Cultivate Joy

Regularly Laugh and Cultivate Joy

Laughter and joy have numerous health benefits. They can reduce stress, boost the immune system, and improve mood. Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Cultivating a sense of humor, spending time with friends and family, and engaging in activities that bring joy can improve overall mental and emotional well-being, contributing to a healthier, longer life.

65. Practice Forgiveness and Letting Go of Grudges

Practice Forgiveness

Holding onto anger and resentment can have negative effects on mental and physical health. Forgiveness is associated with lower levels of stress, anxiety, and depression, and can lead to healthier relationships, improved mental health, and higher levels of overall well-being. Learning to forgive and let go of grudges can reduce blood pressure, lower the risk of heart attack, and improve immune function.

Conclusion To Live Longer

In conclusion, longevity is not a result of a single habit but a collection of lifestyle choices that contribute towards overall health and well-being. The journey towards living longer encompasses a balanced diet, regular physical activity, sufficient sleep, effective stress management, and maintaining positive social connections, among others. It’s about making conscious decisions daily that reduce the risk of chronic diseases and enhance the quality of your life. Ultimately, longevity is not just about reaching a ripe old age, but rather, about enjoying those years with vitality, vigor, and a high quality of life. The secrets to living longer lie in these 65 strategies, which promote not only the length of life but also the joy, health, and fulfillment within those extra years.

Author
Lily Kungu