When talking about <\/span>how to improve longevity<\/span><\/a>, we often think of well-known healthy habits like staying physically active, eating a balanced diet that includes lots of whole foods, and managing stress levels. <\/span><\/p>\n<\/div>\n And while those behaviours are, indeed, the cornerstones of a long, healthy life, there are other less-obvious habits that can make a significant difference, too. We asked longevity experts for their recommendations beyond the standard ones that immediately come to mind.<\/span><\/p>\n<\/div>\n Before we dive in, it\u2019s important to note that increasing longevity isn\u2019t just about adding years to our lives. It\u2019s about improving the quality<\/em> of those extra years. That\u2019s where the conversation about lifespan vs. health span comes in. <\/span><\/p>\n<\/div>\n Lifespan refers to the total duration of one\u2019s life from birth to death, while health span refers to the \u201cperiod of life spent in good functional health,\u201d <\/span>Dr. Douglas Vaughan<\/span><\/a>, director of the Potocsnak Longevity Institute at Northwestern University\u2019s Feinberg School of Medicine, told HuffPost. <\/span><\/p>\n<\/div>\n \u201cIt reflects quality of life and physiological integrity \u2013 not just survival,\u201d he added.<\/span><\/p>\n<\/div>\n Advancing age is a top risk factor for developing health conditions such as certain cancers, heart disease and dementia. Increasing your lifespan isn\u2019t as meaningful if you\u2019re not able to enjoy those additional years due to debilitating physical or mental health challenges<\/span><\/p>\n<\/div>\n \u201cSimply extending lifespan would likely also increase the burden of disease, resulting in a larger portion of one\u2019s lifespan being affected by poor health,\u201d said <\/span>Sebastian Brandhorst<\/span><\/a>, research associate professor at the University of Southern California\u2019s Leonard Davis School of Gerontology. <\/span><\/p>\n<\/div>\n \u201cInstead, researchers aim to develop strategies to increase health span, by definition delaying the onset of disease and increasing the quality of life well into the older age.\u201d<\/span><\/p>\n<\/div>\n Health span is sometimes defined as years spent \u201cfree from chronic disease\u201d \u2013 a definition that<\/span> Erin Martinez<\/span><\/a>, a Kansas State University associate professor who specialises in healthy aging and adult development, takes issue with. <\/span><\/p>\n<\/div>\n \u201cI have a chronic disease and always will, yet I consider myself healthy and thriving. Health span isn\u2019t about achieving some disease-free ideal; it\u2019s about your definition of good health and vitality,\u201d she explained. <\/span><\/p>\n<\/div>\n Instead, we should think of health span as existing on a spectrum, \u201cnot a pass\/fail grade,\u201d said Martinez. <\/span><\/p>\n<\/div>\n \u201cGetting sick doesn\u2019t mean your health span is over or that you\u2019ve failed. Your definition of \u2018good health\u2019 simply evolves. The clich\u00e9 is true: It\u2019s not about the years in your life, but the life in your years,\u201d she added.<\/span> Below, learn more about the seven healthy habits our longevity experts swear by: <\/span><\/p>\n<\/div>\n One of the strongest predictors of a long and fulfilling life is having a sense of purpose \u2013 \u201ca clear \u2018why\u2019 for your days,\u201d said Martinez. <\/span><\/p>\n<\/div>\n \u201cThe Japanese call this <\/span>ikigai<\/span><\/a>, or \u2018reason for being,\u2019\u201d she added. \u201cPurpose does not have to be grand or world-changing; it can be found in small, meaningful pursuits like tending a garden, caring for a pet, nurturing relationships, or contributing to your community.\u201d<\/span><\/p>\n<\/div>\n \u201cWhen you have something that makes you feel needed and gives your life direction, you are more likely to care for your health, stay socially connected and maintain emotional resilience,\u201d Martinez continued.<\/span> The <\/span>Harvard Study of Adult Development<\/span><\/a>, a longitudinal study that\u2019s now been going on for 87 years and counting, found the strongest predictor of a long, happy and healthy life is the <\/span>quality of our relationships<\/span><\/a>.<\/span><\/p>\n<\/div>\n In other words, leading a healthy lifestyle isn\u2019t just an individual journey. The people you surround yourself with affect everything from your dietary choices to your mental health to your mortality, Brandhorst said. <\/span><\/p>\n<\/div>\n \u201c<\/strong>For example, <\/span>female Okinawans<\/span><\/a>, representing some of the world\u2019s highest proportions of women who live to age 100 and above, traditionally form social support groups in childhood and stay together throughout their lives,\u201d he said. <\/span><\/p>\n<\/div>\n In fact, our social connections are \u201cas protective as any [pharmaceutical] drug,\u201d Vaughan explained. <\/span><\/p>\n<\/div>\n \u201c<\/span>Social integration and meaningful relationships <\/span>lower inflammation<\/span><\/a>, blunt stress-hormone responses, and <\/span>reduce all-cause mortality<\/span><\/a> as powerfully as quitting smoking,\u201d he said. \u201cPeople with close friends or community ties are consistently healthier, happier, and live longer independent of income, diet or exercise.\u201d <\/span><\/p>\n<\/div>\n 10’000 Hours via Getty Images<\/span><\/p>\n<\/div> Having strong social connections is predictive of longevity and other positive health outcomes. And research has found that <\/span>maintaining intergenerational relationships<\/span><\/a>, in particular, \u201coffers powerful benefits for long-term health and well-being,\u201d Martinez said. <\/span><\/p>\n<\/div>\n \u201cWhether you are mentoring younger people, learning from older adults or simply engaging with neighbours of all ages, these interactions keep your mind sharp, your perspective broad and your sense of belonging strong,\u201d she said.<\/span><\/p>\n<\/div>\n Intergenerational relationships can improve physical and cognitive health, reduce social isolation and improve life satisfaction, <\/span>according to research on the topic<\/span><\/a>. <\/span><\/p>\n<\/div>\n \u201cIn short, meaningful connections, especially across age groups, are one of the most valuable investments you can make in your longevity,\u201d Martinez said. <\/span><\/p>\n<\/div>\n In some ways, this recommendation is so simple, it\u2019s easy to overlook it: <\/span>\u201cThe surest way to extend life is not to shorten it,\u201d Vaughan said.<\/span><\/p>\n<\/div>\n That means generally avoiding unsafe behaviours over a lifetime \u2014 things like smoking, consuming alcohol, using drugs or driving distractedly. <\/span><\/p>\n<\/div>\n These habits may \u201csound unremarkable, but <\/span>low-risk behaviour<\/span><\/a> is the single largest contributor to exceptional longevity in long-term cohort studies,\u201d Vaughan said. <\/span><\/p>\n<\/div>\n Donating your time, skills and energy isn\u2019t just good for your community, it\u2019s good for your longevity too, Martinez said. <\/span><\/p>\n<\/div>\n \u201cVolunteering creates social bonds, encourages physical activity and fosters a sense of purpose that directly counters loneliness and depression,\u201d she pointed out. \u201cStudies consistently find that people who volunteer <\/span>tend to live longer<\/span><\/a> and report <\/span>higher levels of happiness<\/span><\/a> and fulfilment at every age.\u201d <\/span><\/p>\n<\/div>\n The key is to find a way to engage with your community that feels meaningful to you so volunteering doesn\u2019t become just another obligation on your calendar. Martinez suggests reflecting on your personal interests and values and then seeking opportunities that are in alignment. <\/span><\/p>\n<\/div>\n \u201cIf you are passionate about food security, volunteer at a local food pantry or help with a <\/span>Kitchen Restore<\/span><\/a> project,\u201d Martinez suggested. \u201cIf you love working with youth, consider 4-H, the Boys & Girls Club, or after-school programs. If you enjoy hands-on work, try Habitat for Humanity or mentoring students in trade or design programs.\u201d<\/span><\/p>\n<\/div>\n Remember: \u201cWhen your service aligns with your passions and expertise, everyone benefits,\u201d she added. <\/span><\/p>\n<\/div>\n Luis Alvarez via Getty Images<\/span><\/p>\n<\/div> When it comes to longevity, what<\/em> you eat has a significant impact<\/a>. Ideally, that\u2019s lots of whole foods including vegetables, fruit, nuts, legumes and whole grains<\/a>, while minimizing consumption of ultra-processed foods. But some research indicates there may be long-term health benefits to when<\/em> we eat, too. <\/p>\n<\/div>\n One such example is time-restricted eating, a type of intermittent fasting in which you limit nutrient intake to a set number of hours per day (usually about eight to 10 hours). <\/p>\n<\/div>\n \u201cFor example: first meal \u2014 defined as caloric intake, so coffee with cream and sugar definitely counts \u2014 of the day at 8 a.m. and the last caloric intake at 6 p.m,\u201d Brandhorst said. \u201cThis simple eating pattern aligns digestive function with other systemic signalling, such as sleep, which provides health benefits, such as weight loss, improved heart health and the regulation of blood sugar levels.\u201d <\/p>\n<\/div>\n That being said, this type of eating pattern may not be advisable<\/a> (or sustainable) for everyone. Those who are under the age of 18, <\/strong>pregnant or nursing, <\/strong>or have a history of eating disorders should avoid it. Always consult with your doctor before implementing these practices \u2014 especially if you have a chronic health condition<\/a> or take medication<\/a>.<\/p>\n<\/div>\n For adults, getting seven to nine hours of shut-eye a night is associated with a host of positive health benefits in the short term like better mood and improved focus and problem-solving abilities. But logging enough hours on a consistent schedule \u2014 that means going to bed and waking up around the same time each day, even on weekends \u2014 can have positive effects on your well-being in the longer term, too. <\/span><\/p>\n<\/div>\n \u201cSleep is the body\u2019s nightly repair program. Consistent sleep timing and quality restore metabolic balance, preserve vascular function and stabilise immune signalling,\u201d Vaughan said. <\/span><\/p>\n<\/div>\n \u201cChronically short or erratic sleep accelerates biological aging markers such as <\/span>epigenetic drift<\/span><\/a> and insulin resistance, while steady circadian rhythm is linked to healthier lifespan trajectories,\u201d he added.<\/span><\/p>\n<\/div>\n In addition to keeping your sleep and wake times consistent, <\/span>getting sunlight<\/span><\/a> within a couple of hours of waking up, <\/span>limiting light exposure at night<\/span><\/a> and <\/span>avoiding exercising or eating too close to bedtime<\/span><\/a> can also help maintain circadian alignment. <\/span><\/p>\n<\/div>\n<\/div>\n
<\/span><\/p>\n<\/div>\n1. Living with purpose<\/strong><\/h2>\n<\/p>\n
<\/span><\/p>\n<\/div>\n2. Staying socially connected<\/strong><\/h2>\n<\/p>\n
![\"Social](\"https:\/\/img.huffingtonpost.com\/asset\/691378d3170000d16b9c53af.jpeg?ops=scalefit_720_noupscale&format=webp)
<\/picture><\/div>\n3. Having relationships with people of different ages<\/strong><\/h2>\n<\/p>\n
4. Avoiding risky behaviours<\/strong><\/h2>\n<\/p>\n
5. Volunteering in your community for a cause you care about<\/strong><\/h2>\n<\/p>\n
![\"Volunteering](\"https:\/\/img.huffingtonpost.com\/asset\/69137928170000f16b9c53b2.jpeg?ops=scalefit_720_noupscale&format=webp)
<\/picture><\/div>\n6. Adjusting your daily eating window<\/strong><\/h2>\n<\/p>\n
7. Maintaining a consistent sleep schedule <\/strong><\/h2>\n<\/p>\n