As life expectancy in the United States increases, so too does a broader national debate about the pursuit of longevity.
Billionaires spend a lot of money because they want to extend their lives as long as possible. The world’s longest-living people share their longevity ‘secrets’ aimed at helping average people achieve optimal health too. From wearable devices to track “good” sleep hours to at-home DNA tests to determine biological age based on personal health markers, for some people, being healthy requires much more than it used to.
But the more influencers and others online promote “healthmaxxing” (a social media-driven trend for optimizing health outcomes), the more it can become difficult to decide how much time and energy to invest in future longevity rather than enjoying the present moment. Some longevity experts say not everyone needs to track and analyze their health data so carefully.
“You don’t want to get stressed out and shorten the life you’re trying to extend by trying to be healthier,” says Dr. Poonam Desai, a practitioner and founder of Longevity Place, a personalized medicine clinic based in New York City and Scarsdale, New York. “Balance comes from choosing a few things that actually move the needle and giving yourself permission to rest.”
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Separating smart longevity practices from social media trends and corporate salesmanship can already be difficult. Social media ads tout the health benefits of products like red light therapy masks for healthy skin and collagen production and protein-infused foods for muscle building. The global wellness market is expected to reach nearly $10 trillion by 2030, up from $6.8 trillion in 2024, according to estimates by the Global Wellness Institute, a Miami-based nonprofit that tracks trends in the global wellness economy.
But for most people, a few simple habits that require little or no expense are the easiest way to maintain effective longevity habits while ensuring enjoyment of life, according to Desai and Dr. Frank Lipman, a New York City-based longevity researcher with more than 35 years of experience in functional medicine.
Leave room for happiness by simplifying your longevity habits
Desai and Lipman jointly recommend five simple habits for longevity:
Focus on sleep: Go to bed at about the same time every night, recommends Desai, who is also the founder of Her Longevity, a physician-led longevity summit for women. Getting enough rest is “completely free,” she says. Experts often say that if you feel rested after six or seven hours of sleep, you don’t necessarily need exactly eight hours a night. Eat a nutritious, whole-food diet: Prioritize whole foods (unprocessed or minimally processed) as much as possible, such as vegetables and whole grains, and aim to get protein in every meal, Lipman advises. Desai says eating plenty of vegetables, fiber and protein is a simple way to live a long life. Cook at home often and try to avoid packaged and ultra-processed foods as much as possible, she adds. Sit less, move more, and build muscle. “The less time you sit, the better,” Desai says. If you spend an hour sitting in a meeting, “get up and move” right away, she added. Lippman recommended weight training two to three times a week and walking every day, while Desai suggested prioritizing movements that are easy to incorporate into your life, like taking a walk with your baby in a sling or doing a few push-ups between meetings. Maintain strong social connections: Having interpersonal relationships that bring you joy is the No. 1 contributing factor to living a happier, longer life, according to an 80-year ongoing Harvard University study that tracked the health records of more than 700 men and their recent health records. My family has been around since I was a teenager. “Make sure you spend time with people who make you feel good,” Lippman says. Manage stress levels and create space for rest: Both experts say keeping stress and anxiety levels low can do wonders for longevity. Desai recommends setting aside some time each day to do nothing, sit quietly and give your brain a rest. Even a minute or two of quiet time is enough, she points out.
Both experts say you should participate in activities that aren’t especially healthy from time to time if you enjoy them. In an ongoing Harvard University study, researchers have found a link between happiness and longevity, and other studies have shown that chronic stress and depression are associated with higher rates of disease and mortality.
“Most of the time, it’s a good idea to make healthy choices and keep them light so you can put them aside when something more important needs to happen,” Lipman says. “A meal with loved ones, an afternoon with grandchildren, simple moments of joy.”
Lipman said she enjoys sweets from time to time, but not every night. Desai adds that beating yourself up over the occasional glass of wine or cookies can increase your stress, which isn’t necessarily healthy. She suggests that you can always eat a healthy meal with vegetables like broccoli and healthy fats like avocado before your sweet snack to reduce blood sugar spikes.
“Occasional indulgence is not a compromise of longevity habits,” Lipman says. “That’s part of it.”
Always consult your doctor before making any major changes to your daily routine that may affect your health.
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