The daily lifestyle choices we make signal our body to either support our health and wellness or accelerate its decline, says Karen Kaufman, M.D., a board-certified OB-GYN and medical director for MIORA, a performance longevity clinic at Life Time, a national athletic country club group.
These research-backed healthy habits optimize longevity, according to experts.
1. Eat More Plants
The avoidance of chronic diseases is a key component of longevity. “Chronic inflammation is one of the largest drivers of heart disease, cognitive decline, frailty, and a host of other disease states associated with aging,” says Dr. Moraes.
Plant-based diets are rich in antioxidants and other compounds that fight free radicals (unstable molecules that cause oxidative stress, or cellular damage) and reduce inflammation in the body, thereby decreasing chronic disease risk. Plus, high-fiber, plant-based foods like fruits, vegetables, seeds, nuts and legumes contribute to a healthy microbiome, which is key to a robust immune system as we age.
A 2019 study in JAMA Internal Medicine examined the impact of a diet based on plant or animal protein on all-cause mortality. Among 70,696 individuals ages 45 to 74, higher plant protein intake was linked to lower overall and cardiovascular death risk, and substituting protein from red or processed meat showed an even greater risk reduction.
Additionally, a 2025 review in Current Research in Nutrition and Food Science examined how the diets of individuals living in Blue Zones affected their longevity. Blue Zones are geographic regions (Loma Linda, California; Okinawa, Japan; Sardinia, Italy; Nicoy, Costa Rica; Ikaria, Greece) where people are reported to live significantly longer lives than average with lower rates of chronic disease.
Researchers found that the dietary patterns in Blue Zones are often similar to the Mediterranean diet, which is high in whole, plant-based and fermented foods, along with moderate meat consumption and limited processed foods. This eating pattern promotes healthy aging by fighting inflammation, reducing oxidative stress and boosting heart health.
Put It Into Practice:
The 2020-2025 Dietary Guidelines for Americans recommends focusing on a variety of the following foods:
- All types of vegetables, including dark leafy greens, lettuce, broccoli, carrots, bell peppers, sweet potatoes, spinach and tomatoes
- Fruits, such as apples, bananas, berries, dates, mangoes, peaches and pineapple
- Whole grains like oats, barley, quinoa and whole-wheat bread
- Fat-free or low-fat milk products, including cheese, yogurt and kefir
- Lean protein sources, including lean beef, poultry, seafood and eggs
- Beans and legumes, such as peas, lentils and black beans
- Nuts, seeds and soy products like almonds, flaxseeds and tempeh
- Limit added sugars, saturated fat, sodium and alcoholic beverages
It’s also important to stay within your recommended daily calorie intake to maintain a healthy weight. A health care provider can provide specific caloric and dietary guidance.
2. Focus on Fitness
“Regular physical activity helps our mobility and stability,” says Dr. Kaufman. This helps prevent joint deterioration that causes falls and injuries, which can occur with age. It also strengthens the heart to reduce cardiovascular disease risk, improves lung function, and protects against cognitive decline and depression.
As we age, we lose strength and muscle mass, but strength training can help prevent the decline—and potentially increase health span. A 2023 study in Age and Ageing found that adults over 65 who completed a three-month at home strength exercise protocol (combined with increased dietary protein) improved frailty and self-perceived health.
Put It Into Practice:
The current Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services outline weekly exercise guidelines for adults for improved health and disease prevention:
- 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity cardiovascular activity, or a combination.
- Strength training exercises that hit all muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) at least twice weekly.
3. Prioritize Mental Wellness
Stress and mental health directly impacts physical health and overall longevity, says Dr. Kaufman. “The way we respond to the stressors in our lives—because stress isn’t going away in 2026—makes our bodies inflamed and broken down,” she says.
Chronic stress leads to long-term elevation of stress hormones like cortisol, which increases inflammation, weakens our immune function, and accelerates the onset of age-related diseases including heart disease, high blood pressure, type 2 diabetes and cognitive decline.
According to the National Alliance on Mental Illness (NAMI), chronic stress can also worsen mental health conditions like schizophrenia and bipolar disorder, triggering symptoms like hallucinations or depression and anxiety.
Put It Into Practice:
To keep stress at bay, NAMI recommends these strategies:
- Recognize your stress triggers —so that you can avoid situations that make you feel anxious or agitated—or practice coping mechanisms when you can’t.
- Practice time management and stick to a schedule each day to avoid getting overwhelmed.
- Engage in deep breathing, meditation and progressive muscle relaxation to center and calm yourself.
- Get daily exercise in whatever format you enjoy, from a dance class to a walk in nature.
- Take time for yourself to engage in relaxing activities and self-care, such as playing with a pet, getting a massage or reading a book.
- Consume a healthy diet and get enough sleep.
- Avoid alcohol and drugs, which increase stress and can worsen mental health conditions like anxiety and depression.
- Talk to a friend, family member or professional counselor for additional support.
4. Strengthen Social Bonds
Social isolation and loneliness can increase chronic disease risk, depression and mortality. “Just like we might take daily medications or vitamins, we need to schedule regular doses of social connection (a phone call, a shared meal or community involvement) to enhance our longevity,” says Dr. Halasyamani.
Dr. Morae adds that strong social bonds have been shown to reduce chronic disease and stress. He points to 2022 research in the American Journal of Lifestyle Medicine investigating the role of lifestyle habits among those in Blue Zones. Among them, positive family and community involvement contribute significantly to overall health and mental status.
Put It Into Practice: “Regular social engagement, such as shared meals, group activities, celebrations, and rituals, creates a sense of purpose and belonging,” says Dr. Moraes. If you’re feeling isolated, volunteering, getting to know your neighbors and finding ways to get involved with the community (like joining a community garden) can forge new social connections.
5. Elevate Your Sleep Hygiene
Consistent, high-quality sleep is one of the strongest predictors of mental health, physical performance, overall well-being and longevity, says Dr. Moraes. Our bodies enter a highly active restorative state during sleep, performing necessary maintenance and repair, he says. Sleep is essential for mood and cognition, as well as cardiovascular, neurological and metabolic health. The glymphatic system (the brain’s waste removal system) flushes out metabolic waste, targeting proteins linked to Alzheimer’s disease, explains Dr. Moraes. Neurons slightly shrink, facilitating the flow of cerebrospinal fluid through brain tissue to help wash away the waste, he says. Sleep is also when the brain processes and stores memories and strengthens creativity, problem solving and emotional regulation.
A 2024 study in Sleep determined that sleep regularity (consistently going to sleep and waking at the same time), is a powerful predictor of mortality risk, even more so than sleep duration, with the most regular sleepers having the lowest risk.
Put It Into Practice:
Aim for seven to nine hours of sleep per night. Dr. Kaufman recommends developing a nightly bedtime ritual, such as taking a hot bath, reading a book or listening to guided meditation. Avoid screens for at least an hour before bed, sleep in a dark, cool room and stick to the same sleep-wake schedule. Limiting caffeine and alcohol, especially in the afternoon or before bed, can also enhance your sleep quality.
Don’t worry if you can’t tackle everything at once—focus on small changes and celebrate any progress you make, says Dr. Halasyamani. “Longevity is a journey, and we will have ups and downs,” she says. “Think of each day as a new opportunity to make better choices. Over time, the better choices will add up.”