The seven important things doctors wish older adults would do daily to improve longevity

Doctors have unveiled the secret of how to live longer, highlighting seven key habits they urge everyone to adopt for a healthier, longer life.

These tips are straightforward and can be put into practice immediately, making it easier to improve your well-being today.

For many people, the moment they realize the need for healthier choices comes with the first grey hair or when their brain’s prefrontal cortex finishes developing around age 25.

That’s often when the importance of making smarter lifestyle decisions becomes undeniable.

As we age, thinking about mortality can be overwhelming. Fortunately, medical experts provide valuable advice on how to live longer, and many of these tips are budget-friendly.

Here are seven doctor-approved habits that can enhance your quality of life.

1. Strengthen your brain.

In 2024, the Alzheimer’s Association estimates that about 6.9 million Americans aged 65 and older are living with Alzheimer’s disease. While it can’t be fully prevented, certain habits can help lower the risk and delay its onset.

Dr. Steve Fallek, a physician and medical adviser, stresses the importance of daily mental exercise. He suggests activities like crossword puzzles, reading, or recalling details from an old album to stimulate the brain and boost memory.

Additionally, trying new hobbies, such as learning a language or playing a musical instrument, and making new friends can help. Experts highlight that embracing novelty is key to keeping the mind active, per HuffPost.

2. Keep your stress levels in check.

Stress is a normal part of life, and the National Council on Aging notes that some stress can be beneficial. However, chronic stress can lead to serious health issues that become more significant as we age.

A board-certified family medicine physician, Dr. Laura Purdy, emphasizes managing stress daily.

“Take time to rest, reset, find things that bring you peace and do things daily that you love that do not cause you consistent stress,” she said.

3. Enjoy some sunshine.

An article from the American Journal of Lifestyle Medicine recommends getting sun exposure for five to 30 minutes a day, most days of the week, without sunscreen to obtain vitamin D.

However, dermatologists stress the need for using sunscreen to reduce the risk of skin cancer, highlighting the importance of limiting unprotected sun exposure. Vitamin D is important for physical and mental health.

Getting outside can be challenging for older adults, but it remains important as we age. Dr. Huong Nghiem-Eilbeck, a staff physician at Pandia Health, advises to “Get sun exposure in the late morning, depending on where you are in the U.S.”

She emphasizes the need to avoid sunburns while ensuring enough sunlight to boost vitamin D, which aids calcium absorption for stronger bones.

4. Eat healthily.

As you age, reducing your intake of heavily processed foods is important. While these can be okay in moderation, adding more nutritious options to your meals is essential to help you live longer.

Dr. Nadim Geloo, senior director of medical affairs at Abbott’s structural heart business, notes that “Making these changes can be as simple as choosing healthy meals and snacks that can help prevent heart disease, including fresh fruits and vegetables, foods high in fiber and low in unhealthy fats, and also limiting your intake of salt and sugar.”

Instead of changing everything at once, he advises modifying one aspect of your diet at a time to gradually eliminate harmful foods.

5. Be active.

Staying active is critical at any age, but it becomes even more important as you age, helping maintain mobility and lowering the risk of osteoporosis.

Dr. Carl Paige, chief medical officer and co-founder of the Medical Transformation Center in Louisville, Kentucky, notes that simple activities can make a significant difference. He recommends walking after your largest meal and adding exercises like squats and lunges.

Dr. Eric Tam, a physician at Mighty Health, emphasizes the benefits of resistance training. He encourages patients to lift weights that feel challenging, as this type of training is vital for building muscle and counteracting age-related loss.

If weightlifting isn’t appealing, consider other fun exercises like biking, swimming, yoga, or Pilates. The key is to stay active by engaging in activities you truly enjoy.

6. Socialize more.

In 2023, the U.S. surgeon general highlighted a growing loneliness epidemic affecting people nationwide. Regular, healthy social interactions are vital for mental well-being, particularly for older adults.

Dr. Faisal Tai, a board-certified psychiatrist and founder of PsychPlus, points out that many older individuals socialize less due to physical limitations. He encourages seniors to aim for at least one positive social interaction each day, whether it’s a friendly visit from a neighbor, a quick chat with a cashier, or a phone or video call with a grandchild or friend.

7. Don’t miss your medical appointments.

Dr. Sulagna Misra, an internist in California and founder of Misra Wellness, emphasizes that aging is a natural privilege. She highlights the need to listen to your body and attend important medical appointments if you want to live longer.

Prevention is crucial, but early detection is vital for addressing health concerns. Misra encourages everyone to stay updated with recommended screenings, including eye exams, mammograms, prostate exams, colonoscopies, age-appropriate vaccinations, regular follow-ups, skin exams, and checks for cholesterol and cardiovascular health.

Watch Dr. Paul Zalzal and Dr. Brad Weening talk about how to live longer by being active: