The 5 Healthy Habits to Form Now to Live a Longer Life

If you’re a woman entering her senior years, you’ve likely realized that getting older now means you can live a robust life well into your 80s, 90s or even past 100. While that’s a hopeful thought, it can also be daunting. The good news is that thanks to breakthroughs in epigenetics, inflammation control, neuroscience and regenerative medicine, you can, to a great extent, control how you age.

I’m not only a woman facing my own aging (about to turn 75), but I’ve also been in the fields of aging and longevity for nearly 40 years, and am the author of Ageless Aging: A Woman’s Guide to Increasing Healthspan, Brainspan, and Lifespan, a woman’s guide to increasing health and vitality as we age. This isn’t just about adding years to your life but it’s also about adding life to those years — physically, mentally and emotionally. Here are five powerful tools to get you on your way.

1)  Unlock Your Cellular Power: The Science of Epigenetics Can Work for You

This may sound complicated, but trust me, it’s not. We often think of our genes as our destiny when it comes to how we age … that it’s all predetermined. But recent research from Alphabet’s Calico Labs reveals that up to 90 percent of our healthspan, brainspan and lifespan have more to do with epigenetics. Epigenetics is about how environmental and lifestyle factors, such as diet, exercise, sleep and even mindset, influence how our genes express themselves and how we age through the foods we eat, the exercise we do, the quality and quantity of our sleep and even our attitudes toward aging.

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Most importantly, you should throw out all ultra-processed foods and seed oils from your pantry. Start eating more foods with polyphenols — think berries, dark chocolate and green tea. These foods activate longevity genes and help protect against cellular aging.

Give yourself an attitude adjustment. Research shows that having a positive attitude towards your aging can add up to 7.5 years to your life and help you feel more vital and energetic.

Wearable technology, like the Oura Ring, Fitbit or Apple Watch, can track sleep, activity and recovery, helping you fine-tune your habits for optimal health.

2) Combat Inflammation: The Silent Aging Accelerator

Chronic inflammation is one of the hallmarks of aging, contributing to everything from joint pain to brain fog and chronic diseases. After menopause, women often experience an increase in inflammation, making it more important than ever to manage it for better long-term health.

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Cut back on gluten, dairy and sugar, which are common inflammatory foods. Instead, focus on eating anti-inflammatory foods like leafy greens, fatty fish (like salmon) and nuts. By following these dietary changes, I was able to eliminate my chronic aches and pains within six weeks — proof that inflammation reduction is one of the best gifts you can give your body.

3) Sculpt Your Brain with Neuroplasticity

When I hit my 60s, I noticed that my memory and mental sharpness weren’t what they used to be. But the good news is that the brain is not static. Neuroplasticity — our brain’s ability to adapt and grow new neurons — means we can enhance cognitive health throughout our lives.

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4) Rejuvenate Your Body at the Cellular Level: The Promise of Regenerative Medicine

While stem cell therapies and gene editing are sexy, they are still evolving. However, we have natural ways to stimulate our body’s regenerative processes. Through exercise and intermittent fasting, we can rejuvenate our cells and slow down the aging process.

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5) Optimize Your Microbiome for Longevity

Our gut health plays a pivotal role in how we age. A balanced microbiome supports immune function, digestion and even brain health. By focusing on nurturing your gut, you can enhance overall vitality and longevity.

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The scientific breakthroughs outlined above and lifestyle changes are giving older women more power than ever to live longer, healthier and more fulfilling lives, By embracing fitness, diet and attitude shifts, the future of aging can be filled with vitality, resilience and joy.

What is one thing you do for your health on a regular basis? Let us know in the comments below.