Living a long and healthy life is a common goal for everyone, but achieving it is not simple. As people age, they often face conditions such as dementia, chronic pain, limited mobility, and cardiovascular diseases.

While uncontrollable factors, such as genetics, play a significant role, daily habits also greatly influence the aging process. According to health experts, the following common habits are subtly preventing you from living a long life.

Neglecting preventive healthcare

Doctor Heather Whitson, director of the Duke Center for Aging in North Carolina, stated that failing to keep up with routine screening tests, such as mammograms, colonoscopies, or vaccinations, can harm long-term health.

“It is like not taking your car for regular maintenance. The car will certainly not last if you skip this step,” Doctor Whitson analogized. Discuss with your family doctor to understand which tests are necessary for your age.

When stress becomes chronic, it impairs the immune system, affecting metabolism, sleep, and blood pressure. Illustration: Pexels

Living in isolation, lacking social connection

Doctor Lee Lindquist, chief of geriatrics at Northwestern Medicine in Chicago, affirmed: “Social interaction benefits brain health and longevity”. The more time you spend socializing, the longer your life expectancy.

“I often joke that you should associate with optimistic people, because everyone has 'toxic' relationships around them. Negative people only bring anxiety and sorrow,” she said.

During the Covid-19 pandemic, being isolated at home impaired the cognitive abilities of many. Therefore, maintaining a circle of friends and meeting new people in old age is crucial for healthy aging.

Not adjusting medication for age

“We often see many people still taking medications prescribed when they were 40 to 50 years old, even though by the age of 70 to 80, they no longer need them,” Doctor Lindquist said.

Some medications can make older adults more prone to falls or cause cognitive issues. For example, certain anti-anxiety drugs can impair memory, or sleeping pills can increase the risk of falls. Do not hesitate to ask your doctor if you can reduce your current medication list.

Physical inactivity

This is not new, but it bears repeating: Physical inactivity is an enemy of longevity. Doctor Whitson noted: “If there were a pill containing all the benefits of exercise, it would bankrupt many healthcare providers. Exercise is good for mood, weight, bones and joints, cardiovascular health, and even the brain”.

When asked how much exercise is enough, Doctor Lindquist simply replied: “More than you are doing now”. Do not let your body get too comfortable with an old routine. If you usually walk, try adding a Zumba class. If you enjoy cycling, try training with a personal coach. The minimum goal should be 150 minutes of moderate activity or 75 minutes of vigorous activity per week.

Smoking

Smoking is directly linked to lung cancer, chronic obstructive pulmonary disease (COPD), stroke, and cardiovascular disease. Due to its highly addictive nature, quitting smoking is a significant challenge.

The American Lung Association advises identifying your clear reasons for wanting to quit smoking to serve as motivation through the most difficult phases.

Unhealthy diet

Prioritizing a healthy diet is a way to extend life expectancy. Doctor Whitson suggested a Mediterranean-style diet: prioritizing fish, fruits, green vegetables, whole grains, and minimizing processed foods.

It is never too late to change your diet, but the sooner you do it, the easier it will be. “It is very difficult to change eating habits when you are 80 or 90 years old, so start when you are young,” Doctor Lindquist advised.

Lack of sleep

“There is growing evidence that lack of sleep causes long-term consequences such as an increased risk of dementia, heart disease, stress, and poor mood,” Doctor Whitson emphasized.

Adults need seven to nine hours of sleep each night. If you frequently experience excessive daytime sleepiness or your partner complains about your snoring, see a doctor to screen for sleep apnea. Additionally, limit caffeine and alcohol, and maintain a consistent bedtime.

Allowing stress to accumulate

Humans have a physical stress response even to things that do not directly threaten life. When stress becomes chronic, it impairs the immune system, affecting metabolism, sleep, and blood pressure.

Learn to manage stress by talking to a mental health professional or eliminating negative factors in your life.

Lacking a future healthcare plan

Doctor Lindquist refers to the final 10 to 20 years of life as “the fourth quarter of life”. This is when health issues often arise more rapidly.

Instead of only thinking about leaving a will or assets, you need to plan: Where will you live when your health declines? Who will care for you? Do you want to live in a senior community? Discussing these matters with family beforehand will help ensure your wishes are respected and avoid unnecessary burdens for your family.

Insufficient financial preparation for old age

“One of the most heartbreaking things I often see is patients outliving their savings,” Doctor Whitson shared. Many 90-year-olds say they did not expect to live so long and did not prepare enough financially to sustain another 30 years after retirement.

While caring for physical and mental health, do not forget that “financial health” also plays a pivotal role in ensuring a peaceful and independent old age.

My Y (According to Huffpost)