10 Daily Habits That Sabotage Healthy Aging and Longevity, According to Doctors
While many aspire to live long, vibrant lives, achieving this goal is often more challenging than anticipated. As individuals age, they commonly face health issues such as dementia, chronic pain, mobility limitations, and cardiovascular problems. Although genetics play a significant role in these conditions, everyday habits can also profoundly impact the aging process. Surprisingly, some routine behaviors may actively hinder healthy aging and reduce lifespan. Here are ten habits that doctors identify as detrimental to longevity.
1. Skipping Preventive Care
Neglecting regular preventive care is a major misstep for long-term health, according to Dr. Heather Whitson, director of the Duke Aging Center in North Carolina. She emphasizes that staying current with screenings like mammograms, colonoscopies, and vaccines is crucial. "It's like not taking your car into the shop," Whitson explains. "It's probably not going to last as long if you don't keep up with the routine maintenance." Consulting with a primary care physician to determine appropriate preventive tests is essential for maintaining health as you age.
2. Not Cultivating Social Relationships
Socialization is vital for brain health and longevity, says Dr. Lee Lindquist, chief of geriatrics at Northwestern Medicine in Chicago. Engaging with others can extend lifespan, but toxic relationships that cause anxiety or sadness should be avoided. Lindquist notes that during the COVID-19 pandemic, isolation damaged cognition for many, highlighting the harms of social isolation. She advises seeking out joyful interactions and making efforts to meet new people, especially as social circles naturally shrink with age.
3. Not Adjusting Medications as You Age
Medications prescribed in younger years may become unsuitable or even dangerous in later life. Lindquist points out that some drugs increase fall risks or cause cognitive issues in older adults. For instance, certain anti-anxiety medications can contribute to memory loss, while some sleep aids raise fall risks. Regularly reviewing medications with a doctor ensures they remain appropriate and safe.
4. Not Exercising
Physical activity is a cornerstone of healthy aging, with benefits for mood, weight, bones, heart, and brain. Whitson describes exercise as "amazing" and nearly a panacea for health. Lindquist recommends exceeding comfort zones by adding variety to routines, such as incorporating Zumba classes or personal training. The American Heart Association suggests at least 150 minutes of moderate or 75 minutes of vigorous exercise weekly, with more activity yielding greater benefits.
5. Smoking
Smoking is linked to numerous health issues, including lung cancer, heart disease, and stroke. Its addictive nature makes quitting difficult, but resources from healthcare providers can aid the process. Identifying personal motivations for quitting can provide crucial support during challenging phases.
6. Eating an Unhealthy Diet
A Mediterranean-style diet rich in fish, whole fruits, vegetables, and grains is ideal for promoting longevity, according to Whitson. Lindquist adds that dietary changes are easier to implement earlier in life, making it beneficial to adopt healthy eating habits well before reaching older age.
7. Not Getting Enough Sleep
Sleep deprivation has long-term consequences, such as increased risks of dementia and heart disease. While sleep patterns naturally change with age, conditions like obstructive sleep apnea require medical attention. Adults should aim for seven to nine hours of sleep nightly, managing factors like caffeine and alcohol intake to improve sleep quality.
8. Letting Stress Go Unmanaged
Chronic stress activates physical responses that harm immunity, metabolism, sleep, and blood pressure. Whitson advises managing stress through professional help or lifestyle adjustments to mitigate its negative effects on aging.
9. Not Planning for Your Future Health
Lindquist emphasizes planning for the "fourth quarter of life," the decade or two before death when health issues often arise. Considerations should include living arrangements, care options, and proximity to medical facilities. Discussing these plans with loved ones ensures preferences are respected and expectations are clear.
10. Not Planning for Your Financial Future
Financial preparedness is crucial for supporting a long, healthy life. Whitson warns that outliving savings is a growing concern, urging midlife planning to ensure resources are available for extended retirement years. Balancing health-focused choices with financial strategies is key to aging well.
By addressing these ten habits, individuals can better support their journey toward healthy aging and enhanced longevity, aligning daily practices with long-term well-being.
