It pretty much took up the whole screen: “No significant benefits for longevity.” That was Google’s response when I searched “Would ‘wine at 5’ help prolong my life?” All joking aside, science tells us there are certain behaviors that can help extend one’s life. We asked local experts for their take on some of the most well-known lifestyle tweaks to maximize your time on the planet. 

The Mediterranean Method

People in the Mediterranean region have been found, in many scientific studies, to live long, healthy lives. And though it may be thousands of miles away, we can introduce some of their healthy habits into our routines here at home.  

“Their diet—which emphasizes including fresh fruits and vegetables (specifically non-starchy vegetables), nuts, seeds, legumes, whole grains, and heart-healthy fats such as olive oil and fatty fish; a low to moderate consumption of dairy, eggs, and poultry; and limiting red meats, refined sugars, sugar-sweetened beverages, heavily refined grains, and processed meats—can reduce the risk of developing multiple chronic diseases and increase life expectancy,” says Andrea Hirsbrunner, an oncology dietician at Marshall Cancer Resource Center.

“It’s actually a lifestyle as well,” Hirsbrunner continues. “There’s a greater emphasis on walking and other physical activities as part of daily living. Meals are frequently social events where people [dine] with others and without the distractions of screens.”  

Movement Matters

They say that “sitting is the new smoking,” so take that as your motivation to move. We exist in an age of sitting, due to work, travel, and binge-watching shows, but why is that so bad for us? 

Rebecca Boxer, MD, MS, clinical professor of internal medicine and endowed chair in healthy aging and geriatrics at UC Davis, tells me: “Movement is good for us because it exercises our cardiovascular system, brain health, and blood vessels, but it also helps our mood, combating depression, anxiety, and stress; and reducing those psychological issues help people to stay healthier longer.”

Don’t be overwhelmed by exercise guidelines, Boxer advises.  “Rather than focusing on exercise, focus on reducing how sedentary you are.” Some common barriers to moving are:

• Frailty can limit movement, but “move at a level that suits you; use a walker, try to do things for yourself, and move around the house.”

• Injuries can lead to a decrease in physical activity. “Have a plan for recovery and to regain your level of activity and, maybe, beyond. Just because the pain goes away doesn’t mean that you’re done. You must work on regaining your activity levels.” 

• Medications can make you feel tired or lethargic and, therefore, inactive. Discuss this with your doctor. “A number of common drugs are problematic; reviewing them with your doctor can be really helpful.”

Sleep Is Essential

As well as a great diet, socializing regularly, and walking more, many countries, including those around the Mediterranean, also enjoy a siesta, a little nap in the afternoon. These days, people all over the world love resting during the day. “I can nap anywhere! It gives me the boost of energy I need to make it through the rest of the day,” Jennifer Slade of Folsom tells me. Though Steve Patching, MD, at Dignity Health doesn’t recommend a nap if you have trouble sleeping at night, he does advocate healthy sleep patterns. “Do whatever you can to get the best sleep possible at night; one night of bad sleep can throw off your blood sugar, destroy your energy, increase cravings, and have a whole host of other issues on your physical and mental health. [Quality] sleep is one of the most important things we can do for our health.”  

Strong Relationships, Strong Health

You may not have considered how interactions with others can impact your health. Difficult relationships are stressors and can be incredibly taxing to your mind and body, ultimately having a detrimental effect on your well-being. 

Jennifer Moffat, LMFT, explains the science behind positive, healthy, non-toxic relationships. “I know every relationship encounters stressful situations at one time or another, perhaps even daily, but when people are in a fight-or-flight state all the time, individuals run the risk of living with high levels of cortisol in their bodies. Cortisol is a necessary hormone, but too much can wreak havoc, derailing your most important bodily functions and leading to numerous health problems: anxiety, depression, headaches, heart disease, weight gain, and trouble sleeping.”

As a PACT (psychobiological approach to couple’s therapy) therapist, Moffat advises that we should treat each other with care, respect, and fairness, creating safe, secure, and supportive environments to help us live as long as possible. 

Be a Social Butterfly

“We push [socializing] very hard in older adults to avoid social isolation,” says Boxer. She advocates being active in groups, as being sociable is imperative. It’s another topic that crops up time and time again as a mood booster and is critical for brain health. 

Many people I spoke to brought up how joining groups has helped them feel better about themselves and life in general. “I joined a local men’s outdoor workout group that doubles as a men’s leadership group. We exercise every day at 5:15 a.m., rain or shine. I’ve met some of the best dudes, and the group has completely changed my life,” a Folsom resident shares with me. 

Kindness Counts

To make these lifestyle changes, you need to give yourself more time; maybe that’s saying no to plans to make time for movement, prepare a nourishing meal, or go to bed on time. That’s self-care.

And that’s more than okay, says Ingrid Grove, MD, of Thrive Primary Care. Grove takes it further, asking you to be gentle with yourself and ensuring your internal narrative is kind. “It goes back to the mind-body connection in that there’s a physiological experience that occurs when we have an uncomfortable emotion.” Think of anxiety in your mind, for example, which might translate to butterflies or discomfort in your stomach. “Don’t hurry and be impatient; take time. Don’t feel shame if you can’t meditate or don’t make the gym this week. Stop this self-punishing cycle; instead, press pause and tune into yourself: mind, body and spirit.” 

I hope you paused to read this piece. What might you take away from it? A small change could make a big difference. 

by Caroline Kings
Photo © kovop58 - stock.adobe.com. Top photo © bit24 - stock.adobe.com. Bottom photo © Davide Angelini - stock.adobe.com.