Want To Live Longer? Here Are The Tiny Little Habits Doctors Say To Do Every Day.
No matter how much you'd love to live longer, most people find the prospect of overhauling their lifestyle pretty daunting. Moreover, advice like 'eat a healthy diet' or 'get exercise' is often too vague to be helpful.
Fortunately, even small changes can add years to your life. And you don't need to give up chocolate cake, forgo alcohol entirely or get an expensive gym membership to increase your chances of living longer.
Here's what longevity experts say to do every day if you want to live to see a ripe old age.
Incorporating more movement into your day may be the key to living longer, and the good news is you don't need to spend an hour in the gym daily to reap the benefits.
A study found that hitting 7,000 steps a day slashes premature death risk by as much as 70% in midlife adults. And according to Dr. Tobias Dang, a psychiatrist and the medical director for mental health and wellness at Kaiser Permanente, finding ways to add steps to your day doesn't need to be complicated or involve a significant lifestyle change.
'When you go to the store, park farther away from the door. If you find you have five minutes between meetings, step outside and walk around the building or around your house if you work from home,' he said.
If you don't enjoy walking, don't worry. Keep looking for something you enjoy so that you will be motivated to stick with it, Dang explained. Incorporating more movement into your day could involve yoga, dancing, surfing or just about anything else that gets you moving. 'If it's fun, you'll return to it,' which will help in the long run, Dang said.
Finding time to slow down can be challenging, but recent studies show that meditation, yoga, mindfulness and slow breath work can help you live longer.
These practices can help lower the risk of heart disease, which accounts for 1 in 5 deaths, said Dr. Joseph Mercola, a board-certified family physician and author of 'Your Guide to Cellular Health.' He said engaging in one of these practices for just five minutes a day before bedtime may be enough to see results.
'Basic meditation is sitting still, closing your eyes, and breathing deeply for any length of time,' Dang explained. However, if that doesn't work for you, there are many other ways to meditate. Dang suggests taking the time to notice one item from every color in the rainbow, taking a walk to detach from your electronic devices, or using a meditation app for guided practice.
Making time for friends and family may seem like a luxury, but maintaining close social ties is essential to living a longer, healthier life.
Former U.S. Surgeon General Vivek Murthy compared the health effects of loneliness and isolation to smoking 15 cigarettes a day. Plus, 'strong relationships can improve survival odds by 50%,' Mercola said.
Dang recommends taking time every day to strengthen your social ties. Even small moments of connection can help, explained Dr. Rachel Marquez, a family medicine physician with Kaiser Permanente. Chatting with your barista, saying hello to a neighbor, or calling a friend all count as meaningful social interactions, she said.
'The keys to human connection are simple but extraordinarily powerful,' Dang added.
Almost everyone knows they should eat better, but not everyone can commit to changing their entire diet.
'If you want to add years to your life, start with what's on your plate,' Mercola said. This is so important because a Harvard study showed that improvement in diet over 12 years led to a significant decrease in mortality. Although eating better may seem daunting, it's OK to start with small steps that can have a big impact.
According to Dr. Michael Greger, a founding member and fellow of the American College of Lifestyle Medicine and author of 'How Not to Die,'a Global Burden of Diseasestudy found that five small changes to diet can lead to a longer life. Eating more beans, whole grains and nuts, and consuming less meat and soda can have a big impact on your lifespan, he said.
Focus on making healthy substitutions, such as drinking nonfat milk instead of whole milk or swapping your usual afternoon snack for nuts or fruit, recommends Dr. Wynnelena Canio, a geriatrician with Kaiser Permanente.
Greger emphasized that it's fine to eat whatever you like on your birthday or special occasions, 'but on a day-to-day basis, we really should try to center our diet around natural foods from fields, not factories,' he said.
One of the best ways to add more years to your life is by improving your sleep, said Dr. Florence Comite, an endocrinologist and founder and CEO of Comite Center for Precision Medicine and Healthy Longevity.
According to the Mayo Clinic, men who get enough sleep live five years longer than those who don't. 'Get six to eight hours of quality sleep every night to ensure you get enough deep sleep to rejuvenate your immune system and feel rested,' Comite said.
If you want to live longer, roll out of bed and get outside right after waking up instead of sitting in bed doomscrolling. Starting your day with a few moments of natural light can help you live longer.
'Step outside within the first hour of waking to get natural sunlight,' Marquez said. Just 5 to 10 minutes of sunlight shortly after waking up 'helps reset your body's internal clock, which regulates sleep, hormone balance, metabolism and immune function,' she explained.
If you want to live longer, there's no need to give up alcohol entirely. However, Dr. Naushira Pandya, professor and chair of the geriatrics department at Nova Southeastern University, said drinking responsibly can help.
'Excessive use of alcohol, more than one daily drink for women and two daily drinks for men, is detrimental and can lead to chronic liver disease, heart failure, falls or accidents, which may be fatal,' she said.
10 Everyday Habits That Are Harming Your Longevity The Most
The Best Foods To Eat For A Long Life, According To Longevity Experts
Experts On Aging Reveal The 5 Major Habits That Will Improve Your Longevity
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Forbes
2 days ago
- Forbes
Report: Cuts To Public Health Will Increase Illness And Raise Costs
Optometry students administer vision tests to patients at a Remote Area Medical (RAM) mobile dental ... More and medical clinic on October 07, 2023 in Grundy, Virginia. Programs like these will be hard hit by Medicaid cuts (Photo by) Yesterday, the Common Health Coalition issued a major report that 'analyzes how cuts to public health infrastructure will ripple through the U.S. health care system – leading to sicker patients, higher costs of care, and added operational burden.' Cognizant of current events, the Coalition noted that 'the proposed disinvestment in Medicaid and the Affordable Care Act (ACA) now under debate in Congress would compound these effects.' In my opinion, every American and their members of Congress should take note. A Long-Needed Alliance For most of our nation's history, public health and health care worked in parallel. There was little conflict between the fields, but limited cooperation as well. It took the hard lessons of the COVID-19 pandemic to convince both groups to strengthen teamwork and collaboration. In the spring of 2024, five major health-related organizations: AHIP, the Alliance of Community Health Plans, the American Hospital Association, the American Medical Association, and Kaiser Permanente, founded the Common Health Coalition to 'convince and equip U.S. health care organizations to partner with public health systems.' In 18 months, it has grown to more than 250 national and regional organizations. The Coalition is chairedby Dave A. Chokshi, MD, MSc, FACP, a primary care internist who previously held leadership roles at NYC Health + Hospitals and served as Commissioner of the New York City Department of Health and Mental Hygiene during the pandemic. 'People have been talking about unifying medicine and public health for decades and frankly, have failed. I've inhabited both sides. I've been a leader in health care and had the privilege to lead in public health as well. This [role]Dr. Dave A. Chokshi, Chair of The Common Health Coalition being interviewed about the fifth ... More anniversary of the COVID-19 pandemic on NY1 Common Health's Priorities The Coalition is committed to action in four priority areas: 1) Coordination between health care and public health; 2) Always-on emergency preparedness; 3) Real-time disease detection; 4) Exchange of actionable data, particularly to advance health equity. J. Nadine Gracia, M.D., MSCE, president and CEO of Trust for America's Health and co-chair of the Coalition's advisory council, explained why these priorities were selected. 'As the nation's health risks – from infectious disease outbreaks to rising rates of chronic diseases to extreme weather – increase, now is the time to strengthen partnerships between the healthcare and public health systems. A healthy community is a more resilient community. Through strengthened collaboration, healthcare and public health practitioners can bring each sector's experience and expertise to bear to protect health during future emergencies.' Initial Success In its first 3 months, the Coalition grew from 5 members to 50, adding organizations as diverse as the Association of State and Territorial Health Officials, Trust for America's Health and the Yale School of Public Health to Geisinger Health Plan, Ochsner Health and Parkland Health. Its leaders laid out the organization's vision in an editorial published in NEJM Catalyst and took active steps in a range of public forums to promote collaboration between members and engage in outreach to the public. In December, the Coalition launched its inaugural Common Health Challenge – 'Community Health Workers: Catalysts for a Reimagined Health System.' Two months ago, it awarded eleven $40,000 grants to organizations to fund work that demonstrates the integration of CHWs in ways that strengthen partnerships between health care and public health. An Unexpected Challenge When President Trump returned to the Oval Office on Jan. 20, the federal government's approach to public health and healthcare abruptly turned. Two weeks later, Elon Musk tweeted that his Department of Government Efficiency (DOGE) 'spent the weekend feeding USAID into the wood chipper.' DOGE followed this with draconian budget and manpower cuts to the CDC, the NIH and several other HHS agencies. Since much of these agencies' funding flows to state health departments and universities, the cuts sent shockwaves throughout the country. Newly appointed HHS Secretary, RFK Jr., closed entire divisions, shifted the department's priorities, and pushed world-renowned experts out the door. If narrow majorities of the House and Senate enact Trump's 'Big Beautiful Bill,' funding for Medicaidand several other health-related programs will be slashed. Collectively, these actions represent a 'perfect storm' for America's health system and all who depend on it. The Coalition's Warning Yesterday, the Common Health Coalition released a major report that shows these and other cuts to public health infrastructure will ripple through the U.S. health care system, leading to sicker patients, higher costs and operational burdens that will affect everyone's access to care. Impact of public health cuts on community health and access to health care The report, 'More Illness, Greater Cost: the consequences of public health cuts for the health care system,' outlines three primary categories of impact: 'We are trying to shine a spotlight on the ways in which cuts to public health affect us all, because they affect the healthcare systems that we all rely on,' Dr. Choski explained. 'And I want to be clear, public health cuts have very direct impacts on people and communities. We've seen some dialogue around that, but what is less appreciated are the downstream implications these cuts will have for emergency room care, hospitals, and clinics, as well as the doctors and nurses all of us depend upon, regardless of our insurance coverage or ability to pay.' Although everyone's access to care will be affected, the burden of increasing illness and higher costs will fall heavily on rural areas and underserved communities. As grim as this sounds, Choski warns that it will be even worse if Congress enacts big cuts to Medicaid and the ACA. Millions of Americans will lose coverage, many rural and inner-city hospitals and clinics will be forced to close or cut services, and tens of thousands of scarce health care providers could be laid off or forced to retire. The Coalition's report concludes with a plea: 'Now is the time to align around shared priorities, act quickly to close urgent gaps, and invest in bold, collaborative solutions to improve and save lives.'
Yahoo
2 days ago
- Yahoo
California has seen more measles cases this year than all of 2024, sparking concerns
California has already reported more measles cases this year than in all of 2024, a worrisome development that comes as the nation is suffering its largest outbreak of the super-infectious disease in decades. The extent of the national outbreak has rocketed measles from a back-of-mind issue — one rarely, if ever, encountered by a whole generation of Americans — to a pressing public health concern. "Measles is completely preventable," Dr. Elizabeth Hudson, regional chief of infectious diseases at Kaiser Permanente Southern California, told The Times. The virus is spreading almost universally among people who either haven't been vaccinated, or whose vaccination status is not known, authorities note. But the MMR shots, so named because they also afford protection against mumps and rubella, has long been in the crosshairs of anti-vaccine activists and skeptics — some of whom are now in charge of shaping U.S. policy regarding childhood immunizations. Read more: The U.S. is approaching a dangerous measles precipice, scientists say There have been 17 cases of measles reported so far this year among California residents, up from the 15 reported all of last year, according to the state Department of Public Health. Doctors have been increasingly on alert for measles, which for decades has been so rare that many physicians haven't encountered a single case. Because of that recent rarity, many may be unfamiliar with how readily measles can spread — or the serious symptoms it can cause. "This is not just a mild childhood disease," Dr. Erica Pan, director of the California Department of Public Health and state public health officer, said in a recent briefing to doctors. Measles has a death rate of 1 for every 500 to 1,000 cases, Pan said. Nationwide, more than 145 people have been hospitalized with measles so far this year, federal data show, and many of those hospitalized have needed intensive care. "This can cause very severe disease — often causes a viral pneumonia that is severe enough to need intensive care," Pan said. Measles is one of the most contagious viruses known to science. It is so infectious you can catch it just by being in a room where an infected person has been — even up to two hours after they left, according to the U.S. Centers for Disease Control and Prevention. The uptick in confirmed measles cases in California, while still somewhat concerning for local public health officials, pales compared with the significant outbreak that began in Texas earlier this year and has since spread to surrounding states. Texas has reported at least 750 measles cases; New Mexico, 81; Kansas, 80; North Dakota, 28; and Montana, 23, according to the respective states' health departments. Michigan has reported 15 cases; Ohio and Illinois, 10, and Arkansas and Indiana, eight. The overwhelming majority of the measles cases are associated with outbreaks tied to close-knit communities with low rates of vaccination, according to the CDC. Recent outbreaks have occurred in areas with a notable population of certain Mennonite Christian communities, starting last fall in Ontario, Canada, which was linked to a large gathering in New Brunswick; then in Texas and New Mexico in late January; and more recently in the Mexican state of Chihuahua, according to the Associated Press. The AP reported that officials in Mexico and the U.S. say the outbreaks in their countries match the strain found in Canada. Read more: Amid measles outbreak, Texas is poised to make vaccine exemptions for kids easier The CDC says that 95% of this year's measles cases in the U.S. occurred among people who were either unvaccinated or had an unknown vaccination status. About 29% of cases occurred in children younger than 5, with an additional 37% in those age 5 to 19. In all, the U.S. has reported 1,227 confirmed measles cases so far this year. That's already rivaling the highest single-year total seen this century — 1,274 were reported in 2019. You would have to look back a generation to find a higher total than that: 2,126 cases were reported nationwide in 1992. "And those are probably an underreporting," Pan said of this year's case count. Doctors, she said, have learned that most people affected by the measles outbreaks are reluctant to get themselves or their children tested. Three measles deaths have been reported so far this year, according to the CDC. Two were Texas school-aged children — both of whom were unvaccinated and had no known underlying health conditions, according to state health officials. The other was an unvaccinated adult in New Mexico who didn't seek medical care before dying, according to health authorities there. One death has been reported in Mexico, according to the World Health Organization. That person was also unvaccinated. More than 3,300 confirmed and suspected measles cases have also been reported in Canada so far this year. One infant, who was infected with measles before being born premature, died in Canada earlier this month, according to Dr. Kieran Moore, the chief medical officer for the province of Ontario. The infant's mother was not vaccinated. The infant faced other serious medical complications unrelated to the virus, but measles "may have been a contributing factor in both the premature birth and death," Moore said in a statement. This year marks the first time a child has died from measles in the United States since 2003 — and the child in that case had a rare genetic condition that impaired the immune system. It's also the first time since the 1990s that more than two people have died from measles in the U.S. in a single year. While most associated with its telltale rash, health officials warn measles can cause symptoms that cross the boundary from discomfort to danger. Measles can cause encephalitis, or inflammation of the brain. And years after contracting measles, people can later develop subacute sclerosing panencephalitis, or SSPE, a rare but fatal complication resulting from a weakened form of the virus remaining in the body, and later infecting the brain. "This is a really, really unusual time to see this many deaths — and seeing previously healthy children with a vaccine-preventable death in the United States," Pan said. Read more: A comprehensive new study finds 'no association whatsoever' between measles vaccine and autism Measles can also cause something called "immune amnesia." "It can actually suppress people's immune systems for a few years after having that measles infection," Pan said. The measles outbreaks in Texas, Kansas and New Mexico are so severe that state health officials are recommending early vaccination in babies as young as 6 months in the hardest-hit counties. Those officials are also recommending a second dose for many children earlier than the typical schedule. The standard CDC recommendation is that children receive the first of two measles vaccine shots when they turn 1, unless they are traveling internationally, in which case they can get vaccinated at 6 months old. In California, there is no active measles outbreak, so there's no recommendation for additional or accelerated vaccine doses, Pan said. Most of California's measles cases this year have involved people who traveled internationally. Read more: Immune amnesia: Why even mild measles infections can lead to serious disease later Helping matters is California's relatively high vaccination rate among kindergartners. For the 2023-24 school year, 96.2% of California's kindergartners were vaccinated against measles, according to the CDC — one of the higher rates of any state. The latest figure is down slightly from the 96.5% seen the year earlier, but it remains above the levels seen prior to 2014-15, when a severe measles outbreak linked to Disneyland prompted state legislators to strengthen vaccination requirements for children who attend school. Experts aim for a 95% vaccination rate for measles to guard against outbreaks. Today, California's measles case rate remains much lower than the national rate. But that doesn't mean the state is invulnerable. There are settings in which unvaccinated people can cluster together, such as group outings of children who are homeschooled. Another vulnerable setting can be doctor's offices. In 2008, an unvaccinated 7-year-old boy returned home to San Diego from a trip to Switzerland, became sick, then went to school and was taken to the pediatrician. Investigators found that measles then spread to 11 other children who were either unvaccinated or too young to be vaccinated — five in his school, four who were in the pediatrician's office at the same time he was, and both of his siblings. Among those infected were three infants younger than 1, one of whom was hospitalized for two days, according to a report published by the CDC. Another infant traveled by plane to Hawaii while infectious. Read more: Measles exposure at LAX amid growing cases across U.S. How to protect yourself Some California counties also have measles vaccination rates for kindergartners that are below the 95% goal. For the 2023-24 school year, San Diego County's rate is 94.8%; San Bernardino County's is 93.5%; Santa Cruz County's is 91.8%; and Kern County's is 90.7%. In 2017, a measles outbreak in Los Angeles County was centered in an Orthodox Jewish community, with a number of patients living in Westside L.A., the Santa Monica Mountains and the San Fernando Valley. In early 2019, California's biggest measles outbreak was in Butte County, and started after a man visited the Philippines, a country that was then in the midst of a massive outbreak. The last time measles caused scores of deaths nationwide was in the late 1980s and early 1990s. Between 1989 to 1991, there were about 55,000 cases and more than 130 suspected measles-associated deaths, according to the CDC. In California, that epidemic was the worst between 1988 and 1991 — with 18,000 cases, 3,500 hospital admissions and 70 deaths reported, according to state health officials. A big problem officials identified at that time was that poor parents could not afford vaccinations for their children. One of the nation's largest outbreaks in 1989 involved mostly preschool-aged children in Los Angeles. Read more: As measles cases mount in the U.S., what's the situation worldwide? In light of the outbreak, the CDC's Advisory Committee on Immunization Practices recommended a second dose of the measles vaccine be given between the ages of 4 and 6. And in the early 1990s, the federal government created the Vaccines for Children program, which funds a number of vaccinations for children with low-income parents. In 2000, officials declared that measles was no longer being continuously transmitted locally in the U.S., and new cases were only found when someone was infected abroad. L.A. County has recorded four cases of measles so far this year among residents, up from one all of last year. Most of the cases this year were associated with someone who either traveled internationally or to domestic areas suffering community transmission of measles, according to the local Department of Public Health. There were also two reported cases among non-county residents this year, including an infant traveling through Los Angeles International Airport on a flight from South Korea who was returning home to Orange County. In 2024, there were six non-L.A. County residents who had measles while traveling through L.A. County; four had traveled through Los Angeles International Airport while infectious. "With measles cases rising across the country and globally, it's important for unprotected individuals to consider preventive measures. Immunization provides the best protection. Additionally, anyone who was exposed should monitor for symptoms," the Orange County Health Care Agency said in a statement to The Times. Read more: Measles cases in Europe and Central Asia doubled last year to the highest reported level since 1997 Symptoms include fever, rash, cough and red, watery eyes. People can be contagious from about four days before the rash begins through four days afterward. Those suspecting they have measles should call their medical provider before they go to the doctor's office to avoid potentially exposing other patients, the Health Care Agency said. The rash traditionally starts at the hairline and moves its way down the body, according to Pan. Kaiser has seen one case of measles this past month, which was in the Santa Clarita area, Hudson said. Health officials said people were possibly exposed to the contagious individual at a Costco, Trader Joe's and Walmart on the afternoon of May 29. "The MMR vaccine, which protects against measles, mumps, and rubella, has an excellent safety record. Hundreds of millions of children have safely received the vaccine worldwide," she said in a statement to The Times. Sign up for Essential California for news, features and recommendations from the L.A. Times and beyond in your inbox six days a week. This story originally appeared in Los Angeles Times.
Yahoo
3 days ago
- Yahoo
6 Exercises That Can Help You Live Longer—No Gym Membership Required
Dr. Wendolyn Gozansky, MD, geriatrician, vice president and chief quality officer at Kaiser Permanente Colorado Dr. Mark Kovacs, PhD, FACSM, human performance scientist, longevity expert, and founder of the Kovacs Institute for Sport and Human Performance Jenny Liebl, certified personal trainer and senior content developer at ISSA (International Sports Sciences Association)It's no secret that physical activity is crucial for aging well. 'One of the best ways to ensure a long healthspan—the time spent living free of major disease and disability—is to exercise regularly,' says geriatrician Dr. Wendolyn Gozansky, MD. However, this doesn't mean you need to join a gym to enjoy the longevity-boosting effects of exercise. In fact, you don't even need to leave the house. These are certain types of exercise that can help you live longer, so long as you do them consistently. Read on to learn about these moves, as explained by experts. While all exercise is beneficial for overall health and longevity, Dr. Gozansky says there are three types that are important for healthy aging: strength training, aerobics, and balance. More specifically, these types of exercise address aspects of health that determine longevity and lifespan. 'As we age, we must prioritize movements that preserve muscle mass, support cardiovascular function, [help] cognitive performance, and enhance neuromuscular coordination,' explains human performance scientist Dr. Mark Kovacs, PhD, FACSM. The good news? It's possible to practice such movements at home with little to no equipment. In addition to other lifestyle habits like prioritizing sleep, fostering social connections, and eating well, the following exercises can improve your overall lifespan. But remember: You don't need to do these moves at a high-intensity level. Instead, it comes down to consistency and regular activity. There are many health benefits of walking, and longevity is certainly on the list. Walking is a type of aerobic exercise that increases your heart rate and improves your cardiovascular health, Dr. Gozansky says. Walking is also a weight-bearing exercise, which will keep your bones strong, she adds. This is crucial because bone strength supports mobility and reduces the risk of fractures as you get older. If you want to take your aerobics game up a notch, try step-ups. You can do them on an exercise stepper or just step on a staircase. 'Step-ups mimic real-life functional movements like stair climbing,' Dr. Kovacs says. 'They improve aerobic capacity, single-leg balance, and joint stability—key for preventing falls and maintaining cardiovascular health.' You can do this exercise with your bodyweight, but if you'd like a challenge, add light weights or increase the speed, Dr. Kovacs suggests. 'Squats build and maintain lower body strength, which is critical for fall prevention, mobility, and independence as we age,' Dr. Kovacs says. Plus, 'they activate major muscle groups, enhance insulin sensitivity, and support bone density, especially in the hips and spine.' The best part: Squats are effective sans equipment, but you can challenge yourself by holding household items like paint cans, suggests certified personal trainer Jenny Liebl. Another option is to perform a squat hold hovering over a chair, which will build muscular endurance, Liebl suggests. 'Push-ups build upper body strength and core stability while enhancing cardiovascular response in short bursts,' Dr. Kovacs explains. This is noteworthy because maintaining upper body strength is associated with lower all-cause mortality in midlife and older adults. However, these benefits aren't limited to standard floor push-ups. You can enjoy the same benefits by doing push-ups with your hands on a wall or countertop, Dr. Kovacs says. As you get stronger, try floor push-ups on your knees, then progress to full push-ups. Single-leg stands are another at-home exercise that can help you live longer. It's a type of balancing exercise, which, when done regularly, can help prevent falls, the leading cause of death from injury in adults 65 years and older, Dr. Gozansky says. 'Consider doing this activity whenever you're near a sturdy countertop, [like] in the bathroom before brushing your teeth or at the kitchen sink before washing the dishes,' Dr. Gozansky suggests. Eventually, try single-leg stands without support to further improve balance. At first glance, the plank might look like an uneventful exercise. But according to Dr. Kovacs, it's beneficial for longevity. Planks activate 'deep stabilizer muscles, improve neuromuscular coordination, and support spinal integrity, [which] are all essential for daily movement and fall resistance,' he says. Together, these factors enhance physical function (and ultimately, independence) in later years. If a standard plank feels too difficult, remember that you can modify it by dropping your knees to the ground. Read the original article on Real Simple
