Khaberni - Aging experts reveal simple and effective habits that can prolong life and improve quality of life, at a time when statistics predict humans will live longer than ever.
A number of longevity experts emphasize focusing not only on "lifespan" but also on improving "health span", that is, the years in which a person enjoys good health and activity during aging.
In a recently published report, these experts presented 7 habits they believe have the greatest impact on promoting healthy aging.
1. Living with a clear purpose
Dr. Erin Martinez from Kansas State University confirms that having a "reason for being" helps maintain mental and physical health.
The purpose does not need to be grand; it is enough to have a meaningful activity, such as caring for a garden, looking after a pet, or serving the community.
A study in the American Journal of Geriatric Medicine showed that having a sense of purpose reduces the risk of dementia and cognitive decline by 28%.
2. Maintaining strong social relationships
Research indicates that social isolation accelerates memory loss and increases the risk of dementia, while good relationships improve lifespan and overall health.
A study conducted by Harvard University (lasting over 87 years) revealed that the quality of relationships is the strongest indicator of a long and happy life.
Dr. Douglas Vogan from Northwestern University confirms that social connections "act as a shield equivalent to the effect of any medicine," reducing inflammation, stress, and associated with lower mortality rates.
3. Building intergenerational relationships
Martinez sees that interacting with people of different ages enhances mental and physical health, keeps the mind alert, and strengthens the sense of belonging.
A previous study proved that these relationships improve social skills and overall health for all participants.
4. Avoiding high-risk behaviors
Dr. Vogan says, "The surest way to extend life is to avoid shortening it."
Smoking, excessive drinking, drug use, and distracted driving significantly increase the chances of premature death.
One study concluded that people with low-risk healthy behaviors add five years to women and six years to men compared to unhealthy patterns.
5. Volunteering and community service
Volunteering is directly linked to happiness and less depression and promotes a sense of purpose.
A previous study found that older volunteers have significantly lower death rates than non-volunteers.
Martinez advises choosing volunteer activities that match personal interests, ensuring the greatest benefit for the individual and the community.
6. Timing of eating
In addition to following a Mediterranean diet, experts emphasize the importance of timing of eating through time-restricted eating styles, restricting meals between 8 AM and 6 PM.
Despite its potential benefits such as improving heart health and regulating sugar, a recent study warned that reducing the eating period to only eight hours may be linked with an increased risk of death from heart diseases.
This pattern is not recommended for children, pregnant or lactating women, diabetics, or those with a history of eating disorders.
7. Commitment to regular sleep
Vogan describes sleep as "the body's repair program," emphasizing that regularity in its timing balances metabolism, protects vascular health, and enhances immunity.
Health authorities recommend sleeping between seven to nine hours daily for adults. Studies have shown that chronic lack of sleep increases the risk of diabetes, obesity, depression, high blood pressure, and heart attacks.
